I don't know about you, but I love my morning cup of coffee. True, there are people who (gasp!) don't drink coffee, but I'm not one of them. I really want (need?) that morning caffeinated cup.
Recently, I ran across something interesting: “The Diabetic's Guide To Coffee.” If you're diabetic and love your coffee – or have a family member who is – you might want to take a look at this. Click here to get a copy of the guide.
And now for today's six diabetic recipes. Enjoy!
EASY HOMEMADE MEATLOAF
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.
Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
BANANA BREAD
Prep Time: 15 Minutes
View recipe: http://diabeticgourmet.com/recipes/html/44.shtml
Ingredients
2-1/4 cup all-purpose flour
2/3 cup honey-crunch wheat germ
1/4 teaspoon baking Soda
1/2 cup rolled oats, uncooked
1/4 cup brown sugar, packed
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup egg substitute, thawed
1/3 cup walnuts, chopped
1 teaspoon vanilla extract
1-1/2 sticks margarine
1-1/2 cup mashed bananas
6 ounce can frozen apple juice concentrate, thawed
Directions
Preheat oven to 350 degrees F.
Grease 9"x5" loaf pan.
In large bowl, mix first 7 ingredients.
With pastry blender, cut in magarine until mixture resembles coarse crumbs.
Stir in bananas, undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla just until flour is moistened.
Spoon batter into pan.
Bake 60 minutes or until toothpick inserted into center of bread comes out clean.
Cool bread in pan on wire rack 10 minutes; remove from pan and cool slightly.
Serve warm, or cool completely to serve later.
Nutritional Information Per Serving: Calories: 180; Fat: 5 g; Sodium: 135 mg; Carbohydrates: 15 g; Exchanges: 1 Bread; 1 Fruit; 1 Fat
SUMMER GARDEN PILAF
Yield: 7 servings
Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/785.shtml
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Protein: 3.3 g; Fat: 2.9 g; Sodium: 138 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.7 g; Carbohydrates: 26 g; Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
CONFETTI BEAN SALAD
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/784.shtml
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
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