Tuesday Recipes

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

ZUCCHINI LEMON BREAD

Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars

Yields one 18-slice loaf.

View: http://diabeticgourmet.com/recipes/html/355.shtml

Source: The New Family Cookbook For People with Diabetes

Ingredients

1 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup sugar

1-1/2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

1 cup packed shredded peeled zucchini

1/3 cup chopped walnuts

1/2 teaspoon grated lemon zest

1/2 teaspoon cinnamon

1/2 cup fat-free milk

1/3 cup canola or corn oil

2 large eggs, or 1/2 cup egg substitute

Directions

Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.

Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.

Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.

Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.

Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.

Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Carbohydrates: 15 g; Exchanges: 1 Starch, 1 Fat

ZUCCHINI SOUP

6 (1-cup) Servings

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/419.shtml

Ingredients

2 cups chicken broth

2-1/2 cups sliced zucchini

1 cup chopped onion

2 garlic cloves, minced

Pinch dried leaf marjoram

1 teaspoon curry powder

Salt and pepper to taste

2 tablespoons non-fat dry milk

1 cup plain low-fat yogurt

1 teaspoon fresh lemon juice

2 tablespoons diced red bell pepper, or pimento

Directions

In a medium-size saucepan, place all ingredients except yogurt, lemon juice and bell pepper; bring to a boil. Reduce heat, skim off any froth that accumulates, cover and simmer 10 minutes or until zucchini is tender. Cool.

In a blender or a food processor fitted with the metal blade, process in batches until pureed. Add yogurt and lemon juice; chill well. Garnish with bell peppers.

Nutritional Information Per Serving: Calories: 39; Protein: 3 g; Sodium: 75 mg; Cholesterol: 3 mg; Carbohydrates: 7 g; Exchanges: 1/2 Milk, 1 Vegetable

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

View:http://diabeticgourmet.com/recipes/html/71.shtml

Ingredients

1 teaspoon light margarine

1/2 cup finely chopped onion

10-ounce package frozen no-salt-added chopped spinach, thawed

1/2 cup nonfat or part-skim ricotta cheese

1 tablespoon fresh lemon juice

Dash of nutmeg

Dash of cayenne

10-ounce package of refrigerated pizza dough

Vegetable oil spray

White of 1 egg, slightly beaten

1 tablespoon sesame seeds

Directions

In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.

In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.

Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.

With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.

Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.

With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.

Bake for 15 to 18 minutes, or until light golden brown.

Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread

ROSEMARY-SAGE STEAK

Servings: 8

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/38.shtml

Ingredients

2 pounds boneless top sirloin steak, all visible fat removed

Marinade:

1/2 cup chopped onion (1 medium)

1/4 cup fresh lemon juice (1 to 2 medium lemons)

3 tablespoons dry white wine (regular or nonalcoholic)

2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed

2 tablespoons finely chopped fresh sage or 2 teaspoons dried

1 tablespoon Dijon mustard

3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic

1 teaspoon olive oil

1/2 teaspoon pepper

1/4 teaspoon salt

Directions

Put steak in an airtight plastic bag.

In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.

Preheat grill on medium-high heat.

Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.

Nutritional Information Per Serving: Calories: 164; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Low-fat Meat

MUSTARD ROAST BEEF

Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/780.shtml

Ingredients

1/4 cup apricot preserves

2-4 tablespoons spicy brown mustard

2-3 teaspoons reduced-sodium Worcestershire sauce

1 tablespoon light brown sugar

1 tablespoon prepared horseradish

1 teaspoon crushed caraway seeds

1/4 teaspoon ground allspice

1 teaspoon crushed black, or mixed, peppercorns

1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)

Directions

Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.

Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.

Nutritional Information Per Serving: Calories: 171; Protein: 20.7 g; Fat: 5.5 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Saturated Fat: 2.1 g; Carbohydrates: 9 g; Exchanges: 1/2 Fruit, 3 Meat

CHILI CON CARNE

Yield: 8 servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/782.shtml

Ingredients

Vegetable cooking spray

1 pound 95% lean ground beef

1-1/2 cups chopped onions

1 cup chopped green bell pepper

2 cloves garlic, minced

1-2 tablespoons chili powder

2 teaspoons dried cumin

1 teaspoon dried oregano leaves

1/4 teaspoon ground cloves

2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped

1 can (6 ounces) reduced-sodium tomato paste

3/4 cup beer or reduced-sodium beef broth

1 tablespoon packed light brown sugar

2-3 teaspoons unsweetened cocoa

1 can (15 ounces) red kidney beans, rinsed, drained

Salt and pepper, to taste

1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese

1/2 cup thinly sliced green onions and tops

1/2 cup fat-free sour cream

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.

Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.

Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.

Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat