Wednesday Recipes

It's half-way through the work week, and less than a week until Halloween. Where does the time go? Here are six diabetic recipes to help you through the day. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

LEAN & SPICY TACO MEAT

This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.

To view this online, click here.

Ingredients

8 ounces 93%-lean ground beef

8 ounces 99%-lean ground turkey breast

1/2 cup chopped onion

1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes

1/2 teaspoon ground cumin

1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder

1/2 teaspoon dried oregano

Directions

Cover and refrigerate for up to 1 day. Reheat just before serving.

6 servings, about 1/2 cup each

Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0

ORANGE-SCENTED BEEF STIR-FRY

This recipe begins, “Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.” Total Time: 30 minutes; Makes 4 servings, 1 1/4 cups each

To view this online, click here.

Ingredients

1/2 cup reduced-sodium chicken broth, divided

1 tablespoon cornstarch

2 tablespoons reduced-sodium soy sauce

2 tablespoons orange marmalade

1 tablespoon oyster-flavored sauce

1 tablespoon rice vinegar

1 1/2-2 teaspoons chile-garlic sauce

4 teaspoons canola oil, divided

12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips

1 tablespoon minced fresh ginger

1 large onion, slivered (1 1/2-2 cups)

1 small red bell pepper, diced (1 cup)

1 pound broccoli florets, (about 4 cups)

Directions

Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.

Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.

Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.

Nutritional Facts: Servings: 4; Per serving: 265 Calories; Carbohydrates: 23 g; Fat: 11 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Protein: 20 g; Cholesterol: 41 mg; Dietary Fiber: 5 g; 541mg Potassium: 541 mg; Sodium: 560g; Added Sugars: 0g; other carbohydrate: 1/2; vegetable: 2; lean meat Exchanges: 3; Carbohydrate Servings: 1; Vitamin C (273% daily value); Vitamin A (105% dv); Zinc (27% dv); Folate (24% dv); Iron (20% dv); Potassium (15% dv)

KEY LARGO BANANAS FLAMBE'

Makes: 4 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 medium bananas, ripe but firm

1/2 lime

1 tablespoon margarine

1 tablespoon dark brown sugar

2 tablespoons rum

Directions

Peel the bananas and slice in half both lengthwise and crosswise. (Each banana will be quartered.) Squeeze the juice from the lime over the bananas.

Melt the margarine in a large nonstick skillet over medium heat. Saute the bananas for 2 minutes per side. Sprinkle with brown sugar; cook 1 minute more per side.

Drizzle with rum. Remove from the stove and carefully ignite. Shake the skillet until the flames are extinguished. Serve immediately on warmed dessert plates.

Nutritional Information Per Serving: (1/2 Banana /2 slices): Calories: 103, Fat: 3 g, Cholesterol: 0 mg, Sodium: 35 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 12 g, Protein: 1 g, Diabetic Exchanges: 1 Fruit, 1 Fat

PEPPERONI PIZZA SALAD

Servings: 6 (1-1/4 cup)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/104.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=104

Ingredients

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Sodium: 440 mg; Cholesterol: 17 mg; Carbohydrates: 17 g; Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable