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