Enjoy!
GREEN BEANS WITH MUSHROOMS
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss. Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
DUTCH APPLE PIE
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/50.shtml
Ingredients
1/4 cup flour
1/2 cup quick cooking oats
1/2 teaspoon cinnamon
5 cup sliced baking apples
Sweetener equal to 1/2 cup sugar
1/2 cup unsweetened frozen apple juice concentrate
Pie crust for 1 crust pie
Topping:
1/4 cup flour
1/2 cup quick cooking oats
Sweetener to equal 1/2 cup brown sugar
1 teaspoon cinnamon
1 package sugarfree instant vanilla pudding mix
1/2 cup butter or margarine
Directions
Mix flour, oats, cinnamon, and sweetener with a fork.
Pour over sliced apples and mix well.
Pour apple juice over top of apples and mix well again.
Put apple mixture in pie crust; set aside.
For topping:
Mix dry ingredients with fork.
Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.
Bake at 400 degrees for 45-55 minutes.
Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Find this recipe at: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CHERRY CRISP
This is from Diabetic Connect, and begins, “This recipe is full of sweet, tang and spice, but don't let its complex flavors fool you — this crisp is simple to make, and with only 5 minutes of prep time.”
To view this online, click here.
Ingredients
3 cups cherries, pitted and sliced
2 tsp almond extract
1/3 cup unsweetened coconut milk
For the topping:
1/4 cup hemp seeds
1/4 cup almond flour
1/4 cup coconut flour
2 Tbl coconut oil
1 Tbl water
1 tsp cinnamon
pinch of salt
Directions
In a medium bowl, combine the cherries, almond extract, coconut milk and sweetener if using. Make sure there are no pits! In another bowl combine all of the topping ingredients and mix well until crumbly. Pour the cherry filling into one large, 4 medium, or 8 small greased ramekins or oven proof dishes. Top with the crumble mixture and bake for 20 minutes in a preheated 375 degree (F) oven. Remove from the oven and let cool before serving.
Nutritional Facts: Servings: 8; Calories – 118; Total Carbohydrates – 10g; Total Fat – 5g; Protein – 3g; Dietary Fiber- 3g
STUFFED ARTICHOKE HEARTS
Yield: 8 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/790.shtml
Ingredients
1/3 cup chopped ripe tomato
2 tablespoons chopped chives or sliced green onion tops
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Dash salt, or to taste (optional)
2 drops hot pepper sauce (optional)
1 (14 ounce) can whole artichoke hearts, well drained
Directions
In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).
Remove coarse outer leaves from the artichokes. Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.
Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.
Serve at once or cover and refrigerate several hours or overnight before serving.
Nutritional Information Per Serving: Calories: 22; Protein: 1 g; Fat: 1 g; Sodium: 104 mg; Cholesterol: 1 mg ; Dietary Fiber: 1 g ; Sugars: 1 g ; Carbohydrates: 3 g; Exchanges: 1 Vegetable
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable cubes (see note above)
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potato and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
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