Tuesday Recipes

Enjoy!

BREAD AND TOMATO SALAD

Yield: 6 servings

Source: The Eating Well Diabetes Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/628.shtml

Ingredients

3 tablespoons extra-virgin olive oil

3 tablespoons lemon juice

1 small clove garlic, minced

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

4 cups diced seeded tomatoes (1-1/2 pounds)

2 cups cubed whole-wheat country bread (5 ounces), crusts removed

1/4 cup thinly slivered red onion

3 tablespoons chopped fresh basil

2 tablespoons capers, rinsed

Direction

Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.

Add tomatoes, bread, onion, basil and capers. Toss to combine.

Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally.

Serve at room temperature.

Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat

BELL PEPPER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/40.shtml

Ingredients

1 medium-sized red bell pepper

1/2 cup creamy garlic dressing

1 medium-sized green bell pepper

1/4 teaspoon black pepper

1 medium-sized yellow bell pepper

2 teaspoons capers, rinsed and drained

Direction

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg

LEMON CAESAR SALAD

Yield: 4 to 6 servings.

Source: Manitoba Canola Growers Association

Photo and recipe: http://diabeticgourmet.com/recipes/html/1213.shtml

Ingredients

1 head Romaine lettuce, washed and trimmed, cut into bite size pieces

1-1/2 cups grape tomatoes

1/4 cup lemon juice

1 garlic clove, minced

1-1/2 tsp Worcestershire sauce

1 tsp dry mustard

1 tsp lemon zest

1/4 tsp freshly ground pepper

1/3 cup grated Parmesan cheese

1 (2 oz) can anchovies

1 cup canola oil

4 thick slices whole grain bread, cut into cubes

2 Tbsp canola oil

2 Tbsp Parmesan cheese

dash of pepper

1 Tbsp Italian parsley, very finely chopped

Directions

In a large salad bowl, prepare lettuce and toss with tomatoes. Cover and refrigerate while preparing the dressing.

Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper and Parmesan cheese in a food processor. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.

Preheat oven to 350F. Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden.

Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.

Nutritional Information Per Serving: Calories: 490; Protein: 9 g; Fat: 46 g; Sodium: 570 mg; Cholesterol: 15 mg; Saturated Fat: 4.5 g; Dietary Fiber: 3 g; Carbohydrates: 13 g

SIMPLE CHICKEN MOLE

This recipe begins, “In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”

Makes 4 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/686.shtml

Ingredients

1 Tbsp. plus 1 tsp. olive oil

4 boneless skinless chicken breast halves, about 3 oz. each

1/4 cup chopped onion

1 clove minced garlic

1/4 tsp. ground cumin

1/4 tsp. ground coriander

1-1/2 tsp. unsweetened cocoa powder

1/2 tsp. chipotle or regular chili powder

1/4 cup no-sodium diced tomatoes with juice

2 Tbsp. sliced almonds, toasted for 3-4 minutes

2 Tbsp. raisins

1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed

Salt, to taste

2 Tbsp. chopped cilantro, for garnish

Directions

Preheat oven to 200 degrees.

In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.

Add remaining oil to pan. Add onion to skillet and sauté for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes. Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.

Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

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

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F.

Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole.

Bake, uncovered, for 45 to 55 minutes, or until lightly browned.

Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving: Calories: 156; Protein: 6 g; Fat: 6 g; Sodium: 122 mg; Cholesterol: 71 mg; Dietary Fiber: 1 g; Sugars: 6 g; Carbohydrates: 20 g; Exchanges: 1-1/2 Starch, 1 Fat

HOT AND SOUR SOUP

Yield: 8 servings.

Serving size: 1 cup

Source: Stella Fong, Food Writer, CanolaInfo

View photo and recipe: http://diabeticgourmet.com/recipes/html/1202.shtml

Ingredients

4 dried Chinese black (shiitake) mushrooms

hot water

2 tsp canola oil

1 carrot, peeled and julienned

5 cups vegetable broth

1/4 cup canned bamboo shoots, drained, julienned

3 Tbsp cornstarch, dissolved in 1/4 cup cold water

3 Tbsp low-sodium soy sauce

1/3 cup rice vinegar

3/4 tsp ground white pepper

6 oz savory baked or firm tofu, julienned

2 eggs, lightly beaten

2 stalks green onion, thinly sliced

Directions

In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

In stock pot, heat canola oil over medium-high heat.

Add mushrooms and carrots and cook 2 minutes or until carrots are just soft.

Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

Add tofu and bring soup back to a boil.

While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g