The Diabetic News reports that viral respiratory infections during a child's first six monhts of life has been “associated with an increased rsik for type 1 diabetes.” To read the article in its entirety, click here.
And now for today's six diabetic recipes. Enjoy!
PICANTE POTATO SKINS
Makes: 12 Potato Skins (6 servings)
Serving Size: 2 potato skins
Source: The New Family Cookbook for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/597.shtml
Ingredients
3 baking potatoes (about 1 pound total)
3 tablespoons prepared salsa or picante sauce
1 tablespoon margarine, melted
3/4 cup (3 ounces) shredded reduced-fat Monterey Jack cheese with jalapenos
Directions
Preheat the oven to 400 degrees F.
Do not bake the potatoes in the microwave for this recipe, because the skins will become too soft. Prepare a cookie sheet with nonstick pan spray.
Wash the potatoes and poke them with a fork or the tip of a knife in several places. bake the potatoes 1 hour, or until tender; cool.
Cut the potatoes in half lengthwise. Carefully scoop out the pulp, leaving 1/4-inch-thick shells. (Reserve the pulp for another use.) Cut each shell in half lengthwise; place on a cookie sheet.
Combine the salsa and margarine; brush over the insides of shells. Bake until crisp, about 15 minutes.
Sprinkle the skins with cheese; return to the oven for 5 minutes or until the cheese is melted. Serve warm.
Nutritional Information Per Serving: Calories: 99; Protein: 4 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 6 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
WILD RICE SOUFFLE
Find this recipe at: http://diabeticgourmet.com/recipes/html/272.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Yield: 4 Servings
Ingredients
1/3 cup wild rice
1 cup reduced-sodium vegetable broth
1 cup fat-free milk
1/4 cup all-purpose flour
1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons finely chopped onion
1/4 cup finely chopped parsley
1/2 teaspoon paprika
1/4 - 1/2 teaspoon dried savory leaves
1/4 - 1/2 teaspoon dried thyme leaves
White pepper, to taste
3 egg yolks
3 egg whites, beaten to stiff peaks
Directions
Rinse rice under cold water and drain. Heat rice and broth to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender and stock absorbed, 45 to 55 minutes.
Mix milk and flour in medium saucepan; heat over medium-high heat, whisking constantly, to boiling. Boil, whisking constantly, until thickened. Remove from heat; add cheese and whisk until cheese is melted (sauce will be very thick). Cook slightly, stir in onion and herbs. Season to taste with white pepper.
Beat egg yolks in small bowl until thick and lemon colored, about 5 minutes; whisk into cheese mixture. Stir about 1/4 the beaten egg whites into cheese mixture; fold cheese mixture into remaining egg whites. Fold in rice.
Pour mixture into lightly greased 1-quart souffle dish. Bake at 350 degrees F. until knife inserted halfway between center and edge comes out clean, 45 to 55 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 210; Protein: 13 g; Fat: 6.5 g; Sodium: 288 mg; Cholesterol: 168 mg; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1-1/2 Meat, 1/2 Fat
LEMON-ALMOND BISCOTTI
Yield: Makes about 3 dozen
Serving size: 1 Biscotti
Source: America's Everyday Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/591.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 cup granulated sugar (or Splenda for Baking)
1 tablespoon baking powder
2 tablespoons finely grated lemon zest
3/4 cup coarsely chopped almonds
2 eggs
1/3 cup olive oil
1 teaspoon vanilla
1/2 teaspoon almond extract
Directions
Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.
In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.
In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.
Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.
Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 4 g; Sodium: 24 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat
STUFFED PEPPERS
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Servings: 8
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
SPINACH AND CITRUS SALAD
This starts off, “Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.” Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/233.shtml
Ingredients
6-7 leaves leafy green lettuce, like Romaine, Boston, Bibb
1 6-oz. package baby spinach, stems removed
2 cups peeled and diced jicama or canned water chestnuts
1/2 yellow bell pepper, seeded and cut into bite-size wedges
1/2 orange bell pepper, seeded and cut into bite-size wedges
1/2 cup chopped red onion
1/4 cup chopped fresh cilantro
2 oranges, peel and white pith removed, quartered
1 Tbsp. fresh orange juice
4 tsp. Sherry or white wine vinegar
1-1/2 tsp. (1/2 Tbsp.) honey
1 tsp. fresh lime juice
1/4 tsp. chili powder, or to taste
12 Tbsp. olive oil
Salt and freshly ground pepper, to taste
Directions
Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.
Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.
In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 30 mg; Carbohydrates: 12 g; Exchanges: 1 Vegetable, 1/2 Fruit; 1/2 Fat
SCALLOPS AU GRATIN
Serves: 6
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/249.shtml
Ingredients
3 teaspoons unsalted butter
1-1/2 pound bay scallops
1/2 cup finely chopped shallots
1/2 teaspoon dried tarragon
1/2 cup evaporated nonfat milk
1/4 cup dry white wine
2 teaspoons Dijon mustard
1 tablespoon cornstarch
3 tablespoons water
1/4 cup shredded reduced-fat Jarlsberg cheese
1/4 dry plain bread crumbs
1 tablespoon grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
Lemon wedges for serving
Directions
Heat oven to 400 degrees F.
Melt 1 teaspoon butter in a large non-stick skillet over medium heat. Add scallops, shallots and tarragon and saute until scallops are translucent, 3 minutes. Remove with a slotted spoon to a medium-size bowl.
Add milk, wine, and mustard to skillet. Bring to boiling. Stir together cornstarch and water in a small cup; stir into skillet. Cook, stirring, until thickened. Remove from heat. Stir in Jarlsberg until melted. Add to scallops.
Mix together bread crumbs, Parmesan cresses, remaining 2 teaspoons butter, salt and pepper in a small bowl. Spoon scallop mixture into six 1/2-cup oven-proof ramekins or scallops shells. Top with bread crumb mixture. Bake in heated 400 degree F. oven 10-13 minutes or until cheese is bubbly and crumbs are golden. Serve with lemon wedges.
Nutritional Information Per Serving: Calories: 151; Protein: 14 g; Fat: 5 g; Sodium: 474 mg; Cholesterol: 27 mg; Carbohydrates: 11 g; Exchanges: 2 Medium-Fat Meat; 1/2 Bread/Starch
Tuesday, May 31, 2016
Monday, May 30, 2016
Memorial Day Recipes
It's Memorial Day here in the U.S. If you –
or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day. Be safe, and Enjoy!
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
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.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: 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
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day. Be safe, and Enjoy!
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
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.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: 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
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Friday, May 27, 2016
Friday Recipes
Ahhhh...the beginning of a three-day weekend! For anyone wanting a little info on Memorial Day, check out The History Channel's article on Memorial Day.
And now, here are six vegetarian recipes to help you through the weekend. Enjoy!
Note: I will be posting here on Monday; keep an eye out for vegetarian recipes to help celebrate the holiday.
BLUEBERRY PEACH COBBLER
Yield: 10 servings
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
2 pounds peaches, peeled, pitted, thickly sliced
2 cups blueberries
1 tablespoon lemon juice
1/2 cup Splenda sweetener
2 tablespoons cornstarch
1/2 teaspoon ground cinnamon
Generous pinch ground nutmeg
Sour Cream Cobbler Topping (recipe follows)
Fat-free milk
Directions
Combine peaches and blueberries in 3-quart casserole; sprinkle with lemon juice. Toss with combined Splenda, cornstarch, and spices.
Place Sour Cream Cobbler Topping over casserole; cut several vents. Brush with milk.
Bake at 375 degrees F. until toothpick inserted in cobbler topping comes out clean, 35 to 45 minutes.
SOUR CREAM TOPPING
Ingredients
1-1/4 cups all-purpose flour
2 tablespoons Splenda sweetener
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold margarine, cut into pieces
1/2 cup fat-free sour cream
3-4 tablespoons water
Directions
Combine flour, Splenda, baking powder, baking soda, and salt; cut in margarine until mixture resembles coarse crumbs.
Whisk sour cream and water until smooth; add to flour mixture and mix to form dough. Knead several times until smooth on floured surface; let stand 5 minutes.
Roll dough on floured surface, or between sheets of waxed paper, into circle to fit top of casserole.
Nutritional Information Per Serving (1/10 of recipe): Calories: 173, Fat: 3.8 g, Saturated Fat: 0.7 g, Cholesterol: 0 mg, Sodium: 121 mg, Protein: 3.4 g, Carbohydrate: 32.7 g; Diabetic Exchanges: 1 Fruit, 1 Bread/Starch, 1/2 Fat
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg ; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
CHICKEN KIEV
Yield: 4 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
4 boneless, skinless chicken breasts
1 teaspoon salt
1/2 teaspoon white pepper
2 tablespoons herb butter
1/2 cup all-purpose flour
1 large egg, beaten
1/2 cup dry bread crumbs
Nonstick cooking spray
Directions
Preheat the oven to 375 degrees F. Using a mallet or meat tenderizer, pound the chicken breasts until they are very thin. Season the chicken breasts with salt and white pepper.
Place 1/2 teaspoon of herb butter in the center of each chicken breast, roll the chicken breasts up, and secure the chicken breasts with toothpicks. Make sure there are no openings through with the butter can leak out.
Coat the chicken breasts with flour, dip them in the egg, then dredge them through the bread crumbs until each piece is well covered. Spray a pan with nonstick cooking spray and heat over medium heat. Add the rolled breasts and brown on all sides.
Bake the browned chicken breasts in the oven for about 15 minutes. Serve immediately.
Nutritional Information Per Serving (1 chicken breast): Calories: 433, Fat: 13 g, Cholesterol: 188 mg, Sodium: 780 mg, Carbohydrate: 13 g, Protein: 31 g, Diabetic Exchanges: 1 Starch, 3-1/2 Very Lean Meat, 3 Fat
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
And now, here are six vegetarian recipes to help you through the weekend. Enjoy!
Note: I will be posting here on Monday; keep an eye out for vegetarian recipes to help celebrate the holiday.
BLUEBERRY PEACH COBBLER
Yield: 10 servings
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
2 pounds peaches, peeled, pitted, thickly sliced
2 cups blueberries
1 tablespoon lemon juice
1/2 cup Splenda sweetener
2 tablespoons cornstarch
1/2 teaspoon ground cinnamon
Generous pinch ground nutmeg
Sour Cream Cobbler Topping (recipe follows)
Fat-free milk
Directions
Combine peaches and blueberries in 3-quart casserole; sprinkle with lemon juice. Toss with combined Splenda, cornstarch, and spices.
Place Sour Cream Cobbler Topping over casserole; cut several vents. Brush with milk.
Bake at 375 degrees F. until toothpick inserted in cobbler topping comes out clean, 35 to 45 minutes.
SOUR CREAM TOPPING
Ingredients
1-1/4 cups all-purpose flour
2 tablespoons Splenda sweetener
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold margarine, cut into pieces
1/2 cup fat-free sour cream
3-4 tablespoons water
Directions
Combine flour, Splenda, baking powder, baking soda, and salt; cut in margarine until mixture resembles coarse crumbs.
Whisk sour cream and water until smooth; add to flour mixture and mix to form dough. Knead several times until smooth on floured surface; let stand 5 minutes.
Roll dough on floured surface, or between sheets of waxed paper, into circle to fit top of casserole.
Nutritional Information Per Serving (1/10 of recipe): Calories: 173, Fat: 3.8 g, Saturated Fat: 0.7 g, Cholesterol: 0 mg, Sodium: 121 mg, Protein: 3.4 g, Carbohydrate: 32.7 g; Diabetic Exchanges: 1 Fruit, 1 Bread/Starch, 1/2 Fat
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg ; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
CHICKEN KIEV
Yield: 4 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
4 boneless, skinless chicken breasts
1 teaspoon salt
1/2 teaspoon white pepper
2 tablespoons herb butter
1/2 cup all-purpose flour
1 large egg, beaten
1/2 cup dry bread crumbs
Nonstick cooking spray
Directions
Preheat the oven to 375 degrees F. Using a mallet or meat tenderizer, pound the chicken breasts until they are very thin. Season the chicken breasts with salt and white pepper.
Place 1/2 teaspoon of herb butter in the center of each chicken breast, roll the chicken breasts up, and secure the chicken breasts with toothpicks. Make sure there are no openings through with the butter can leak out.
Coat the chicken breasts with flour, dip them in the egg, then dredge them through the bread crumbs until each piece is well covered. Spray a pan with nonstick cooking spray and heat over medium heat. Add the rolled breasts and brown on all sides.
Bake the browned chicken breasts in the oven for about 15 minutes. Serve immediately.
Nutritional Information Per Serving (1 chicken breast): Calories: 433, Fat: 13 g, Cholesterol: 188 mg, Sodium: 780 mg, Carbohydrate: 13 g, Protein: 31 g, Diabetic Exchanges: 1 Starch, 3-1/2 Very Lean Meat, 3 Fat
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
Thursday, May 26, 2016
Thursday Recipes
Here are today's six diabetic recipes to try your hand at. Enjoy!
SPINACH VEGETABLE KUGEL
This starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
LEMON SPIKED GARLIC GREENS
This recipe begins, “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
Find this recipe at: 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
EASY CHICKEN FAJITAS
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/589.shtml
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Saute until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Protein: 17 g; Fat: 5 g; Sodium: 350 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Carbohydrates: 26 g; Exchanges: 1 Bread/Starch
SPINACH VEGETABLE KUGEL
This starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
LEMON SPIKED GARLIC GREENS
This recipe begins, “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
Find this recipe at: 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
EASY CHICKEN FAJITAS
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/589.shtml
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Saute until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Protein: 17 g; Fat: 5 g; Sodium: 350 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Carbohydrates: 26 g; Exchanges: 1 Bread/Starch
Wednesday, May 25, 2016
Wednesday Recipes
Here are today's six diabetic recipes. Enjoy!
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
BLUEBERRY CRUMBLE
Makes: 2-1/2 cups (5 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2/3 cup graham cracker crumbs
2 tablespoons sugar
1/2 tablespoon ground cinnamon
2 tablespoons margarine
2 cups fresh blueberries
Directions
Preheat the oven to 350 degrees F. Prepare an 8-inch-round baking dish with butter-flavored nonstick pan spray.
In a small bowl, combine the crumbs, sugar, and cinnamon. Cut in the margarine with a fork or pastry blender until the mixture is crumbly.
Place the berries in a prepared baking dish. Cover with the crumb mixture. Bake 30 minutes. Serve warm.
Nutritional Information Per Serving (1/2 cup): Calories: 164, Fat: 6 g, Cholesterol: 0 mg, Sodium: 159 mg, Carbohydrate: 26 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 2 g; Diabetic Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
TUNA SALAD WRAP
This starts off, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.” Makes 4 wraps.
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
BLUEBERRY CRUMBLE
Makes: 2-1/2 cups (5 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2/3 cup graham cracker crumbs
2 tablespoons sugar
1/2 tablespoon ground cinnamon
2 tablespoons margarine
2 cups fresh blueberries
Directions
Preheat the oven to 350 degrees F. Prepare an 8-inch-round baking dish with butter-flavored nonstick pan spray.
In a small bowl, combine the crumbs, sugar, and cinnamon. Cut in the margarine with a fork or pastry blender until the mixture is crumbly.
Place the berries in a prepared baking dish. Cover with the crumb mixture. Bake 30 minutes. Serve warm.
Nutritional Information Per Serving (1/2 cup): Calories: 164, Fat: 6 g, Cholesterol: 0 mg, Sodium: 159 mg, Carbohydrate: 26 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 2 g; Diabetic Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
TUNA SALAD WRAP
This starts off, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.” Makes 4 wraps.
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
Tuesday, May 24, 2016
Cookies!
Who doesn't like an occasional snack? Just because someone is diabetic doesn't mean one has to forgo the occasional treat. That said, here are six yummy cookie recipes that diabetics - and their loved ones - can eat. Enjoy!
CHOCOLATE SHORTBREAD COOKIES
A cookie that is quite simply - heavenly!
Yield: 24 servings
Serving size: 1 cookie
View online with photo: http://diabeticgourmet.com/recipes/html/1156.shtml
Ingredients
1 cup unsalted butter
1/2 cup Splenda No Calorie Sweetener, Granulated
1/4 cup sugar
1/2 teaspoon vanilla
1/4 teaspoon salt
6 tablespoons Dutch cocoa powder
1 3/4 cups flour
2 tablespoons flour
Directions
Preheat oven to 375 degrees F. Line a cookie sheet or jellyroll pan with parchment paper. Set aside.
Place the butter, Splenda Granulated Sweetener, sugar, vanilla and salt in a medium mixing bowl. Mix, using the paddle attachment of an electric mixer until the mixture is light and creamy (approx. 1-1 1/2 minutes). Add cocoa powder and all the flour. Mix until just blended.
Remove dough from bowl and form into a ball. Place the ball of dough on the parchment lined pan. Roll the dough into a rectangle approx. 6 1/2 inches wide by 11 inches long and 1/4 inch thick. Pierce the surface of the dough with a fork all over. This allows the air to escape during baking preventing air pockets from forming.
Bake in preheated 375 degrees F oven 20-25 minutes, rotating the pan after 10 minutes of baking. Remove shortbread from oven after 20-25 minutes and immediately cut into 24 fingers or rectangles while the shortbread is still warm. If allowed to cool, shortbread will not slice well.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 5; Protein: 1 g; Fat: 8 g; Sodium: 25 mg; Cholesterol: 20 mg; Saturated Fat: 5 g; Dietary Fiber: 1 g ; Sugars: 2 g ; Carbohydrates: 10 g
RASPBERRY-ALMOND COOKIES
A bar-style cookie that's easy to make. Filled with rich, flavorful raspberry spreadable fruit, this is sure to become a favorite.
Yield: 24 servings
View with photo: http://diabeticgourmet.com/recipes/html/1127.shtml
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tabespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 86; Protein: 2 g; Fat: 4 g; Sodium: 16 mg; Cholesterol: 19 mg; Carbohydrates: 12 g; Exchanges: 1 starch, 1/2 fat
NO-BAKE CHOCOLATE COCONUT DROP COOKIES
This comes from Diabetic Connect. Makes 25 cookies.
To view this online, click here.
Ingredients
1/2 Cup Bittersweet (60%) Chocolate Chips
1/2 Cup Salted Butter (one stick)
1/2 Cup Skim Milk
1 tsp Vanilla Extract
1 Cup Unsweetened Shredded Coconut
3 Cups Rolled Oats
Directions
Place chocolate chips in a microwave-safe plastic cup (the plastic cup will keep the chocolate from scalding). Melt in 15 second intervals, stirring in between until almost all the chips have melted. Stir chocolate to melt any remaining chips. Heating too long will result in burnt chocolate. Set chocolate aside while completing step 2.
Combine butter, milk, and vanilla. Heat in mircowave until butter is melted and milk is steaming. You don't want to boil the milk, just scald it. Ours took about 2 1/2 minutes.
Add melted chocolate to the milk mixture and stir well to incorporate the chocolate.
Add oats to mixture and stir to coat oats well. Repeat adding the coconut.
Refrigerate mixture for about 15 minutes. While mixture is chilling, line a cooking sheet or two with wax paper.
Using two spoons, scoop up about 1 tbsp of mixture and 'drop' onto wax paper. Flatten tops of cookies to form a cookie shape. - OR - Using your hands pick up about 1 tbsp of mixture and roll/squish into a ball and set on wax paper. Flatten tops of cookies to form a cookie shape.
Chill cookies in refrigerator for 1 hour to set. Refrigerate cookies in an airtight container for up to two weeks.
*Note: If desired you can add desired amount of sugar or sugar substitute to milk mixture before heating it up. This WILL change the nutritional values.
Also if desired you can use different chocolate chips but note that it WILL change the nutritional values.
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
IngredientsV=
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
ALMOND BISCOTTI
Find this recipe at: http://diabeticgourmet.com/recipes/html/39.shtml
Servings: 32
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
LEMON-ALMOND BISCOTTI
Yield: Makes about 3 dozen
Serving size: 1 Biscotti
Print: http://diabeticgourmet.com/recipes/html/591.shtml
Source: America's Everyday Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 cup granulated sugar (or Splenda for Baking)
1 tablespoon baking powder
2 tablespoons finely grated lemon zest
3/4 cup coarsely chopped almonds
2 eggs
1/3 cup olive oil
1 teaspoon vanilla
1/2 teaspoon almond extract
Directions
Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.
In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.
In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.
Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.
Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.
Nutritional Information (Per Serving): Calories: 78; Protein: 2 g; Sodium: 24 mg; Cholesterol: 12 mg; Fat: 4 g; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat
CHOCOLATE SHORTBREAD COOKIES
A cookie that is quite simply - heavenly!
Yield: 24 servings
Serving size: 1 cookie
View online with photo: http://diabeticgourmet.com/recipes/html/1156.shtml
Ingredients
1 cup unsalted butter
1/2 cup Splenda No Calorie Sweetener, Granulated
1/4 cup sugar
1/2 teaspoon vanilla
1/4 teaspoon salt
6 tablespoons Dutch cocoa powder
1 3/4 cups flour
2 tablespoons flour
Directions
Preheat oven to 375 degrees F. Line a cookie sheet or jellyroll pan with parchment paper. Set aside.
Place the butter, Splenda Granulated Sweetener, sugar, vanilla and salt in a medium mixing bowl. Mix, using the paddle attachment of an electric mixer until the mixture is light and creamy (approx. 1-1 1/2 minutes). Add cocoa powder and all the flour. Mix until just blended.
Remove dough from bowl and form into a ball. Place the ball of dough on the parchment lined pan. Roll the dough into a rectangle approx. 6 1/2 inches wide by 11 inches long and 1/4 inch thick. Pierce the surface of the dough with a fork all over. This allows the air to escape during baking preventing air pockets from forming.
Bake in preheated 375 degrees F oven 20-25 minutes, rotating the pan after 10 minutes of baking. Remove shortbread from oven after 20-25 minutes and immediately cut into 24 fingers or rectangles while the shortbread is still warm. If allowed to cool, shortbread will not slice well.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 5; Protein: 1 g; Fat: 8 g; Sodium: 25 mg; Cholesterol: 20 mg; Saturated Fat: 5 g; Dietary Fiber: 1 g ; Sugars: 2 g ; Carbohydrates: 10 g
RASPBERRY-ALMOND COOKIES
A bar-style cookie that's easy to make. Filled with rich, flavorful raspberry spreadable fruit, this is sure to become a favorite.
Yield: 24 servings
View with photo: http://diabeticgourmet.com/recipes/html/1127.shtml
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tabespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 86; Protein: 2 g; Fat: 4 g; Sodium: 16 mg; Cholesterol: 19 mg; Carbohydrates: 12 g; Exchanges: 1 starch, 1/2 fat
NO-BAKE CHOCOLATE COCONUT DROP COOKIES
This comes from Diabetic Connect. Makes 25 cookies.
To view this online, click here.
Ingredients
1/2 Cup Bittersweet (60%) Chocolate Chips
1/2 Cup Salted Butter (one stick)
1/2 Cup Skim Milk
1 tsp Vanilla Extract
1 Cup Unsweetened Shredded Coconut
3 Cups Rolled Oats
Directions
Place chocolate chips in a microwave-safe plastic cup (the plastic cup will keep the chocolate from scalding). Melt in 15 second intervals, stirring in between until almost all the chips have melted. Stir chocolate to melt any remaining chips. Heating too long will result in burnt chocolate. Set chocolate aside while completing step 2.
Combine butter, milk, and vanilla. Heat in mircowave until butter is melted and milk is steaming. You don't want to boil the milk, just scald it. Ours took about 2 1/2 minutes.
Add melted chocolate to the milk mixture and stir well to incorporate the chocolate.
Add oats to mixture and stir to coat oats well. Repeat adding the coconut.
Refrigerate mixture for about 15 minutes. While mixture is chilling, line a cooking sheet or two with wax paper.
Using two spoons, scoop up about 1 tbsp of mixture and 'drop' onto wax paper. Flatten tops of cookies to form a cookie shape. - OR - Using your hands pick up about 1 tbsp of mixture and roll/squish into a ball and set on wax paper. Flatten tops of cookies to form a cookie shape.
Chill cookies in refrigerator for 1 hour to set. Refrigerate cookies in an airtight container for up to two weeks.
*Note: If desired you can add desired amount of sugar or sugar substitute to milk mixture before heating it up. This WILL change the nutritional values.
Also if desired you can use different chocolate chips but note that it WILL change the nutritional values.
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
IngredientsV=
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
ALMOND BISCOTTI
Find this recipe at: http://diabeticgourmet.com/recipes/html/39.shtml
Servings: 32
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
LEMON-ALMOND BISCOTTI
Yield: Makes about 3 dozen
Serving size: 1 Biscotti
Print: http://diabeticgourmet.com/recipes/html/591.shtml
Source: America's Everyday Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 cup granulated sugar (or Splenda for Baking)
1 tablespoon baking powder
2 tablespoons finely grated lemon zest
3/4 cup coarsely chopped almonds
2 eggs
1/3 cup olive oil
1 teaspoon vanilla
1/2 teaspoon almond extract
Directions
Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.
In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.
In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.
Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.
Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.
Nutritional Information (Per Serving): Calories: 78; Protein: 2 g; Sodium: 24 mg; Cholesterol: 12 mg; Fat: 4 g; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat
Monday, May 23, 2016
Monday Recipes
Here are today's six diabetic recipes to start off your week. Enjoy!
APPLE AND HONEY SCONES
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml
Ingredients
2 cups all purpose flour
1/4 tsp salt
2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2/3 cup toasted wheat germ
1/3 cup margarine
1-1/4 cups finely chopped apple
1/2 cup skim milk
1/4 cup honey Topping
1 tbsp toasted wheat germ
1/4 tsp ground cinnamon
1 tbsp sugar
Directions
Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.
Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
View online: http://diabeticgourmet.com/recipes/html/508.shtml
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat
TURKEY-VEGETABLE SOUP
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
APPLE AND HONEY SCONES
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml
Ingredients
2 cups all purpose flour
1/4 tsp salt
2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2/3 cup toasted wheat germ
1/3 cup margarine
1-1/4 cups finely chopped apple
1/2 cup skim milk
1/4 cup honey Topping
1 tbsp toasted wheat germ
1/4 tsp ground cinnamon
1 tbsp sugar
Directions
Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.
Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
View online: http://diabeticgourmet.com/recipes/html/508.shtml
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat
TURKEY-VEGETABLE SOUP
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
Friday, May 20, 2016
Friday Recipes
Here are six diabetic recipes to help you through the weekend. Enjoy!
LOWER-CARB BLUEBERRY MUFFINS
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
Yield: 12 muffins
Serving size: 1 muffin
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F.
Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy.
Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 8 g; Carbohydrates: 26 g
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
CHICKEN CASSOULET
Yield: 6 servings
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Notes: Chicken and beans are flavored with a small amount of sausage in this easy version of a classic dish. But this lighter cassoulet contains just a fraction of the calories and saturated fat that you'd would find in a French country kitchen.
Ingredients
1 tablespoon olive oil
1 pound skinless, boneless chicken breasts
2 large yellow onions, chopped
2 ounces hot Italian turkey sausage
3 medium carrots, cut into chunks
2 celery ribs, chopped
2 cloves garlic, minced
8 sun-dried tomatoes, cut into strips
1 (15 1/2 ounce) can great Northern beans, rinsed and drained
1-1/2 cups low-sodium chicken broth, defatted
1 cup dry white wine
1 teaspoon dried thyme
1 bay leaf
Directions
Preheat the oven to 350 degrees F.
Heat the olive oil in a large Dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides. Break up the sausage into small pieces. Add the remaining ingredients; bring to a boil.
Bake, covered, for 1 hour. Remove bay leaf before serving.
Nutritional Information Per Serving:Calories: 290, Protein: 26 g, Fat: 7 g, Carbohydrate: 25 g, Sodium: 205, Potassium: 746, Fiber: 6 g Exchanges: 4 Vegetable, 2-1/2 Lean Meat, 1 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
MERINGUE COOKIES
Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/511.shtml
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F.
Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets. Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Protein: 1 g; Fat: 2 g; Sodium: 18 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 6 g; Carbohydrates: 7 g; Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
CUBAN BLACK BEANS
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Contains 9 grams of dietary fiber
8 servings Serving size: 1 cup
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 – 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
LOWER-CARB BLUEBERRY MUFFINS
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
Yield: 12 muffins
Serving size: 1 muffin
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F.
Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy.
Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 8 g; Carbohydrates: 26 g
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
CHICKEN CASSOULET
Yield: 6 servings
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Notes: Chicken and beans are flavored with a small amount of sausage in this easy version of a classic dish. But this lighter cassoulet contains just a fraction of the calories and saturated fat that you'd would find in a French country kitchen.
Ingredients
1 tablespoon olive oil
1 pound skinless, boneless chicken breasts
2 large yellow onions, chopped
2 ounces hot Italian turkey sausage
3 medium carrots, cut into chunks
2 celery ribs, chopped
2 cloves garlic, minced
8 sun-dried tomatoes, cut into strips
1 (15 1/2 ounce) can great Northern beans, rinsed and drained
1-1/2 cups low-sodium chicken broth, defatted
1 cup dry white wine
1 teaspoon dried thyme
1 bay leaf
Directions
Preheat the oven to 350 degrees F.
Heat the olive oil in a large Dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides. Break up the sausage into small pieces. Add the remaining ingredients; bring to a boil.
Bake, covered, for 1 hour. Remove bay leaf before serving.
Nutritional Information Per Serving:Calories: 290, Protein: 26 g, Fat: 7 g, Carbohydrate: 25 g, Sodium: 205, Potassium: 746, Fiber: 6 g Exchanges: 4 Vegetable, 2-1/2 Lean Meat, 1 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
MERINGUE COOKIES
Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/511.shtml
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F.
Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets. Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Protein: 1 g; Fat: 2 g; Sodium: 18 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 6 g; Carbohydrates: 7 g; Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
CUBAN BLACK BEANS
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Contains 9 grams of dietary fiber
8 servings Serving size: 1 cup
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 – 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
Thursday, May 19, 2016
Thursday Recipes
Here are today's 6 diabetic recipes to try. Enjoy!
LEMON-HERB BEEF ROAST
Makes 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/978.shtml
Ingredients
1 beef round tip roast (3 to 4 pounds)
Seasoning:
1/2 cup chopped fresh parsley
1 tablespoon olive oil
4 to 5 cloves garlic, minced
2 teaspoons grated lemon peel
1/4 teaspoon pepper
Vegetables:
1 tablespoon olive oil
1 pound small red-skinned potatoes, halved
1/2 pound baby carrots
4 small onions, halved
2 medium zucchini, sliced (3/4-inch)
Directions
Heat oven to 325F.
Combine seasoning ingredients; press 1/2 onto beef roast. Combine remaining seasoning with vegetable ingredients in large bowl; toss.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness. After 1/2 to 1 hour, place vegetables, except zucchini, on rack around roast.
Remove roast when meat thermometer registers 140F for medium rare; 155F for medium. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare; 160F for medium.)
Increase oven temperature to 425F. Add zucchini to vegetables on rack; roast 15 to 20 minutes or until tender. Carve roast; serve with vegetables. Season with salt.
Nutritional Information Per Serving: Calories: 370; Protein: 44 g; Fat: 13 g; Sodium: 80 mg; Cholesterol: 131 mg; Saturated Fat: 4 g; Dietary Fiber: 2.9 g; Carbohydrates: 18 g
FRUIT SCONES
Yield: Makes 18
Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.
Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
CHILI-CRUSTED TRI-TIP ROAST
Makes 6 to 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/977.shtml
Ingredients
1 beef tri-tip roast (1-1/2 to 2 pounds)
Salt and pepper, to taste
Rub:
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon pepper
Directions
Heat oven to 425F.
Combine rub ingredients in small bowl; press evenly onto all surfaces of beef roast.
Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness.
Remove roast when instant-read thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes.
Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.
Carve roast across the grain into thin slices. Season with salt and pepper, as desired.
Nutritional Information Per Serving: Calories: 164; Protein: 23 g; Fat: 7 g; Sodium: 61 mg; Cholesterol: 6 mg; Saturated Fat: 3 g; Dietary Fiber: 0.8 g ; Carbohydrates: 1 g
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients2 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
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
CRUNCHY CHICKEN STIR-FRY SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Find this recipe at: http://diabeticgourmet.com/recipes/html/619.shtml
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Protein: 40 g; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
LEMON-HERB BEEF ROAST
Makes 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/978.shtml
Ingredients
1 beef round tip roast (3 to 4 pounds)
Seasoning:
1/2 cup chopped fresh parsley
1 tablespoon olive oil
4 to 5 cloves garlic, minced
2 teaspoons grated lemon peel
1/4 teaspoon pepper
Vegetables:
1 tablespoon olive oil
1 pound small red-skinned potatoes, halved
1/2 pound baby carrots
4 small onions, halved
2 medium zucchini, sliced (3/4-inch)
Directions
Heat oven to 325F.
Combine seasoning ingredients; press 1/2 onto beef roast. Combine remaining seasoning with vegetable ingredients in large bowl; toss.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness. After 1/2 to 1 hour, place vegetables, except zucchini, on rack around roast.
Remove roast when meat thermometer registers 140F for medium rare; 155F for medium. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare; 160F for medium.)
Increase oven temperature to 425F. Add zucchini to vegetables on rack; roast 15 to 20 minutes or until tender. Carve roast; serve with vegetables. Season with salt.
Nutritional Information Per Serving: Calories: 370; Protein: 44 g; Fat: 13 g; Sodium: 80 mg; Cholesterol: 131 mg; Saturated Fat: 4 g; Dietary Fiber: 2.9 g; Carbohydrates: 18 g
FRUIT SCONES
Yield: Makes 18
Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.
Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
CHILI-CRUSTED TRI-TIP ROAST
Makes 6 to 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/977.shtml
Ingredients
1 beef tri-tip roast (1-1/2 to 2 pounds)
Salt and pepper, to taste
Rub:
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon pepper
Directions
Heat oven to 425F.
Combine rub ingredients in small bowl; press evenly onto all surfaces of beef roast.
Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness.
Remove roast when instant-read thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes.
Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.
Carve roast across the grain into thin slices. Season with salt and pepper, as desired.
Nutritional Information Per Serving: Calories: 164; Protein: 23 g; Fat: 7 g; Sodium: 61 mg; Cholesterol: 6 mg; Saturated Fat: 3 g; Dietary Fiber: 0.8 g ; Carbohydrates: 1 g
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients2 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
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
CRUNCHY CHICKEN STIR-FRY SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Find this recipe at: http://diabeticgourmet.com/recipes/html/619.shtml
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Protein: 40 g; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
Wednesday, May 18, 2016
Wednesday Recipes
Here are today's six diabetic recipes. Enjoy!
BITTERSWEET CHOCOLATE TORTE
Serves: 12
See the recipe here: http://diabeticgourmet.com/recipes/html/957.shtml
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
<Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
COLORFUL STUFFED PEPPERS
Yield: 4 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/1321.shtml
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender. Always cook to an internal temperature of 165F.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g
GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turning it once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information Per Serving: Calories: 170; Protein: 27 g; Sodium: 390 mg; Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/860.shtml
Source: Express Lane Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Nutritional Information Per Serving: Calories: 285; Protein: 34 g; Sodium: 416 mg; Cholesterol: 100 mg; Fat: 13 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
NEW YORK CHEESECAKE
Yield: 9 servings
Source: "The Diabetes Snack Munch Nibble Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/794.shtml
Ingredients
3/4 cup very finely ground pecans (1 cup whole pecans)
1 (15 ounce) carton part-skim ricotta cheese
1 cup plain low-fat yogurt
1 cup Splenda
1/2 cup fat-free liquid egg substitute
2 tablespoons white flour
1 tablespoon vanilla extract
Zest (grated rind) of one small lemon
1 (8 ounce) package cream cheese, at room temperature
Directions
Preheat the oven to 350 degrees F.
Spray a 10-inch springform pan with nonstick spray.
Sprinkle the ground pecans evenly over the pan bottom, patting them into place. The crust layer will be very light and may not entirely cover the bottom of the pan.
In a food processor, combine the ricotta, yogurt, Splenda, egg substitute, flour, vanilla, and lemon zest. Process until partially smoothed, about 1-1/2 minutes.
Cut the cream cheese into 9 or 10 chunks. One at a time, add the chunks through the feed tube. Process after each addition. Process until smooth - an additional 1-1/2 to 2 minutes.
Carefully spoon the mixture over the ground pecans.
Bake in the center of the preheated oven for 15 minutes.
Lower the oven temperature to 325 degrees F. and bake for an additional 50 to 60 minutes or until the cheesecake edges have begun to brown and the center is puffed and seems set when the surface is lightly tapped.
Remove to a rack and cool for 20 minutes. Refrigerate at least 6 hours or overnight until cooled. When cooled, cover with plastic wrap. If desired, top with cut fruit.
Nutritional Information Per Serving (1/9 of cheesecake): Calories: 272, Fat: 21 g, Saturated Fat: 9 g, Cholesterol: 45 mg, Sodium: 178 mg, Carbohydrate: 11 g, Dietary Fiber: 1 g, Sugars: 7 g, Protein: 11 g, Diabetic Exchanges: 1 Medium-Fat Meat, 3 Fat, 1 Carbohydrate
ROASTED ASPARAGUS WITH BACON
This recipe begins, “Crisp asparagus, roasted with turkey bacon creates an irresistible side dish.”
Makes 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/1340.shtml
Ingredients
2 pounds fresh asparagus, trimmed
2 tablespoons olive oil
1 (12-ounce) package Jennie-O turkey bacon, chopped
Directions
Heat oven to 425F.
Place asparagus on large rimmed baking sheet.
Toss asparagus with olive oil and turkey bacon.
Spread in single layer.
Roast 15 to 20 minutes or until asparagus in crisp tender.
Nutritional Information Per Serving: Calories: 140; Protein: 8 g; Fat: 11 g; Sodium: 370 mg; Cholesterol: 30 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Sugars: 2 g ; Carbohydrates: 4 g
BITTERSWEET CHOCOLATE TORTE
Serves: 12
See the recipe here: http://diabeticgourmet.com/recipes/html/957.shtml
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
<Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
COLORFUL STUFFED PEPPERS
Yield: 4 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/1321.shtml
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender. Always cook to an internal temperature of 165F.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 5 g; Carbohydrates: 14 g
GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turning it once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information Per Serving: Calories: 170; Protein: 27 g; Sodium: 390 mg; Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/860.shtml
Source: Express Lane Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Nutritional Information Per Serving: Calories: 285; Protein: 34 g; Sodium: 416 mg; Cholesterol: 100 mg; Fat: 13 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
NEW YORK CHEESECAKE
Yield: 9 servings
Source: "The Diabetes Snack Munch Nibble Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/794.shtml
Ingredients
3/4 cup very finely ground pecans (1 cup whole pecans)
1 (15 ounce) carton part-skim ricotta cheese
1 cup plain low-fat yogurt
1 cup Splenda
1/2 cup fat-free liquid egg substitute
2 tablespoons white flour
1 tablespoon vanilla extract
Zest (grated rind) of one small lemon
1 (8 ounce) package cream cheese, at room temperature
Directions
Preheat the oven to 350 degrees F.
Spray a 10-inch springform pan with nonstick spray.
Sprinkle the ground pecans evenly over the pan bottom, patting them into place. The crust layer will be very light and may not entirely cover the bottom of the pan.
In a food processor, combine the ricotta, yogurt, Splenda, egg substitute, flour, vanilla, and lemon zest. Process until partially smoothed, about 1-1/2 minutes.
Cut the cream cheese into 9 or 10 chunks. One at a time, add the chunks through the feed tube. Process after each addition. Process until smooth - an additional 1-1/2 to 2 minutes.
Carefully spoon the mixture over the ground pecans.
Bake in the center of the preheated oven for 15 minutes.
Lower the oven temperature to 325 degrees F. and bake for an additional 50 to 60 minutes or until the cheesecake edges have begun to brown and the center is puffed and seems set when the surface is lightly tapped.
Remove to a rack and cool for 20 minutes. Refrigerate at least 6 hours or overnight until cooled. When cooled, cover with plastic wrap. If desired, top with cut fruit.
Nutritional Information Per Serving (1/9 of cheesecake): Calories: 272, Fat: 21 g, Saturated Fat: 9 g, Cholesterol: 45 mg, Sodium: 178 mg, Carbohydrate: 11 g, Dietary Fiber: 1 g, Sugars: 7 g, Protein: 11 g, Diabetic Exchanges: 1 Medium-Fat Meat, 3 Fat, 1 Carbohydrate
ROASTED ASPARAGUS WITH BACON
This recipe begins, “Crisp asparagus, roasted with turkey bacon creates an irresistible side dish.”
Makes 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/1340.shtml
Ingredients
2 pounds fresh asparagus, trimmed
2 tablespoons olive oil
1 (12-ounce) package Jennie-O turkey bacon, chopped
Directions
Heat oven to 425F.
Place asparagus on large rimmed baking sheet.
Toss asparagus with olive oil and turkey bacon.
Spread in single layer.
Roast 15 to 20 minutes or until asparagus in crisp tender.
Nutritional Information Per Serving: Calories: 140; Protein: 8 g; Fat: 11 g; Sodium: 370 mg; Cholesterol: 30 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Sugars: 2 g ; Carbohydrates: 4 g
Subscribe to:
Posts (Atom)