Tuesday Recipes

Enjoy!

PINEAPPLE CAKE

Yield: 18 servings

Source: The Diabetic Four Ingredient Cookbook

View online:http://diabeticgourmet.com/recipes/html/538.shtml

Ingredients

5 egg whites

1 can (20 oz.) water packed pineapple (crushed, drained)

1 yellow reduced fat cake mix

1 tablespoon sugar or equivalent alternative sweetener

Directions

Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.

Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.

Bake at 350 degrees for 35 minutes.

Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch

BAKED CHICKEN PARMESAN

Servings: 6

View Online: http://diabeticgourmet.com/recipes/html/228.shtml

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

BULGUR, GRAPE AND KALE SALAD

6 Servings

View online with photo and print: http://diabeticgourmet.com/recipes/html/1331.shtml

Source: California Table Grapes

Ingredients

2 cups water

1 cup bulgur

Kosher salt

1 cup pecan halves, toasted and roughly chopped

2 cups seedless California grapes, halved

2 cups packed kale or Swiss chard leaves, finely slivered

1/2 cup Italian parsley, chopped

1/4 cup scallions, thinly sliced

1/4 cup lemon juice

2 tablespoons extra virgin olive oil

2 teaspoons lemon zest, finely grated

Pinch cayenne

Black pepper

Directions

Bring 2 cups of water to a boil in a medium saucepan.

Stir in bulgur and 1/2 teaspoon salt and remove from heat.

Cover and let stand 20 minutes or until most of water is absorbed.

Drain well and press to extract any excess water.

Let cool and stir in the remaining ingredients.

Season well with salt and black pepper.

Serve room temperature or chilled.

Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg; Carbohydrates: 33 g

TERIYAKI TURKEY BURGERS

Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/750.shtml

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

ALMOND RICE

Servings: 6

View online: http://diabeticgourmet.com/recipes/html/19.shtml

Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.

Let stand a few minutes then fluff with a fork and serve.

Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

ZUCCHINI AND CARROTS WITH FRESH HERBS

Glycemic Index: 22, Glycemic Load: 1

Yield: 6 servings

Serving size: 3/4 cup

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Find this recipe at: http://diabeticgourmet.com/recipes/html/768.shtml

Ingredients

2 medium carrots, sliced

4 medium zucchinis, cut into julienne strips

2 tablespoons unsalted butter

1 tablespoon chopped fresh or 1 teaspoon dried thyme

1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed

2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1 Fat