Here are six diabetic - and vegetarian - recipes to help you through the day. Enjoy!
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
TOSSED GARDEN SALAD
Glycemic Index: 41, Glycemic Load: 8
Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Find this recipe at: http://diabeticgourmet.com/recipes/html/748.shtml
Ingredients
6 cups bite-size pieces romain or red leaf lettuce
2/3 cup cucumber, peeled and chopped
3/4 cup tomato, chopped
1/4 cup chopped red onion
1/4 cup raisins
2 tablespoons sunflower seeds, toasted
1 ounce or 2 tablespoons blue cheese, crumbled
1/4 cup bottled nonfat French dressing
Directions
Toss lettuce, cucumber, tomato, and onion in a large bowl.
Sprinkle with raisins, sunflower seeds, and cheese. Pour dressing over salad, tossing to coat. Serve immediately.
Nutritional Information Per Serving: Calories: 132; Protein: 5 g; Fat: 3 g; Sodium: 229 mg; Cholesterol: 5 mg; Dietary Fiber: 2.5 g; Carbohydrates: 20 g; Exchanges: 2 Vegetable, 1/2 Fruit, 1/4 High-Fat Meat, 1/2 Fat
BROCCOLI FRITTATA
Yield: 4 Servings
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
TOMATO AND RED ONION SALAD
The recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Serves 8.
Find this recipe at: http://diabeticgourmet.com/recipes/html/337.shtml
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 300 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable
ROASTED CORN WITH CUMIN AND LIME
Find this recipe at: http://diabeticgourmet.com/recipes/html/341.shtml
Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 207 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
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