Thursday Recipes

Here are today's six diabetic recipes to help you through the day. Enjoy!

CARROT-RAISIN SALAD

Yield: 4 servings, Serving Size: 1/2 cup

Print: http://diabeticgourmet.com/recipes/html/734.shtml

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/88.shtml

Ingredients

2 tablespoons reduced-fat mayonnaise

1/4 cup low-fat buttermilk

1/2 tablespoon cider vinegar

1 teaspoon mild or strong honey (optional)

1 cup cooked brown rice

3 medium carrots, grated or shredded (1 cup)

1/3 cup dark raisins

Direction

Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).

Add the rice, carrots, and raisins, and stir to mix well.

Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Sodium: 76 mg; Cholesterol: 4 mg; Fat: 3 g; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 28 g; Exchanges: 1 Starch, 1 Fruit

WALDORF SALAD

This is from Diabetic Connect. Servings: 2

To view this online, click here.

This begins, “Chicken, apples, grapes, celery and walnuts combined to make a crunchy and flavorful salad perfect for lunch.”

Ingredients

Dressing:

1/4 C. Plain yogurt

1/4 C. Low-fat mayonnaise

1 tsp Lemon juice

1 pinch Nutmeg

Salad:

1 C. Chopped apple

1/4 C. Chopped celery

1 TBS Chopped dried cranberry

1 TBS Chopped walnuts

Direction

Whisk dressing ingredients in a large bowl.

Combined salad ingredients and toss with dressing. Chill for 30 minutes.

Nutritional Facts: Servings: 2; Serving Size: 3/4 Cup; Calories: 120; Calories from Fat: 50; Total Fat: 1 g; Cholesterol: 5 mg; Sodium: 280 mg; Total Carbohydrate: 19 g; Dietary Fiber: 2 g; Sugars: 12 g; Protein: 2 g

LOWER-CARB CHOCOLATE CHIP COOKIES

These reduced-sugar Chocolate Chip Cookies are quick & easy to make -- and they're delicious. Bake an extra batch for the freezer.

Yield: 2 dozen

Serving size: 1 cookie

View online with photo: http://diabeticgourmet.com/recipes/html/1220.shtml

Ingredients

1/3 cup stick butter, softened

1 egg

1 teaspoon vanilla

1/3 cup Equal Spoonful or Granulated*

1/3 cup firmly packed light brown sugar

3/4 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

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

*May substitute 8 packets Equal sweetener

Directions

Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.

Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.

Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 68; Protein: 1 g; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Carbohydrates: 8 g; Exchanges: 1/2 starch, 1 fat

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.

Yield: 4 servings. Serving size: 1 burger.

Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g

BEEF AND NOODLES IN LEMON SAUCE

Yield: 4 servings

Print: http://diabeticgourmet.com/recipes/html/99.shtml

Ingredients

1 cup fine egg noodles

2 tablespoons butter or margarine

3/4 cup onions, diced

1-1/2 pound leanest ground beef

1 pound mushrooms, sliced

3/4 cup water

2 egg yolks

3 tablespoons fresh lemon juice

2 tablespoons sherry

Directions

Put the noodles into a heat-resistant mixing bowl and cover them with boiling water. Set aside for 20 minutes, then drain.

In a frying pan, melt the butter, add the onions, and saute five minutes or so. Add the beef, mushrooms, and noodles. Increase the heat to high and cook for another five minutes, stirring constantly. Add the water and cook another ten minutes over low heat.

In a small bowl, mix together the egg yolks, lemon juice, and sherry. Scoop a few spoonfuls of the meat mixture into the bowl of egg mixture. Turn the contents of the bowl into the skillet. Heat gently while stirring. Serve immediately.

Nutritional Information (Per Serving): Calories: 264; Protein: 14.5 g; Sodium: 185 mg; Fat: 11.7 g; Carbohydrates: 9.8 g; Exchanges: 3/4 Bread/Starch, 2-1/2 Medium-Fat Meat

ROASTED BABY EGGPLANT AND TOMATOES

Yield: 4 servings

Source: Great Healthy Food - Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/670.shtml

Ingredients

4 baby eggplant, stalks trimmed

8 small plum tomatoes, pierced once

2 tablespoons balsamic vinegar

Salt and pepper, to taste

Directions

Preheat the oven to 375 degrees F.

Cut the baby eggplants into quarters lengthwise.

Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.

Nutritional Information Per Serving: Calories: 56; Protein: 2 g; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable

ZUCCHINI ROLL-UPS WITH ROASTED RED PEPPER AND FETA CHEESE

Tender, grilled zucchini makes a delicious wrapper for crisp, colorful vegetables, fresh herbs and a creamy feta spread – all rolled into beautiful, bite-sized bundles. It is a true veggie celebration with grilled, roasted and fresh produce in each mouthwatering bite.

Yield: 8 servings (24 roll-ups).

Serving size: 3 roll-ups.

Photo and recipe: http://diabeticgourmet.com/recipes/html/1215.shtml

Ingredients

5 medium zucchini (about 8 oz each), cut lengthwise into 1/4-inch slices*

1 red, orange or yellow bell pepper, cut in half and seeded

1/2 medium red bell pepper, roasted and peeled, or use jarred*

2 Tbsp canola oil

1/3 cup crumbled feta cheese

1 Tbsp lemon juice

1/8 tsp freshly ground black pepper, plus more to taste

2 cups baby arugula leaves (2 oz lightly packed)

1/3 cup lightly packed fresh basil leaves

toothpicks

Directions

Preheat grill or grill pan over medium heat.

Set aside outermost slices of zucchini for another use.

Brush inner slices of zucchini and bell pepper halves with canola oil on both sides. Grill until just tender, about 3 minutes per side. Remove from grill to cool and slice pepper halves into thin strips. Zucchini and pepper may be made day ahead and stored in airtight container in refrigerator.

In small bowl of food processor or mini-processor, place roasted red pepper, feta cheese and lemon juice. Process until mixture reaches spreadable consistency. It will not become completely smooth. Stir in black pepper.

Spread about 3/4 tsp of feta mixture onto zucchini slice. Place a few slices of bell pepper about 1/2 inch from end of zucchini slice, along with a few arugula leaves and one small or half of large basil leaf. Roll up and insert toothpick to hold roll. Repeat with rest of zucchini slices.

Serve immediately or store in airtight container in refrigerator for up to one day. Allow to come to room temperature before serving.

* Tips: Five medium zucchini yields just the right number of slices. Buy an extra zucchini if you would like to have some room for error. You can use jarred roasted red pepper instead of preparing your own but be sure to rinse and drain it really well to avoid extra liquid in the spread.

Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Fat: 5 g; Sodium: 135 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 4 g