Friday Recipes

It's finally Friday, time to get ready for the weekend. Here are six recipes to help you through the weekend, including Roasted-Vegetable Lasagna and Cranberry-Orange Bread Pudding. Enjoy!

CREAMY VEGETABLES IN CREAMY VINAIGRETTE

Prep Time: 15 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/73.shtml

Ingredients

Dressing:

1/4 cup non-fat or low-fat plain yogurt

2 tablespoons white wine vinegar

1 tablespoon Dijon mustard

1 teaspoon sugar

1 teaspoon acceptable vegetable oil

1/2 teaspoon coarsely ground pepper

1/4 teaspoon salt

Vegetables:

2 cups sliced carrots (2 large)

1-1/2 cups fresh green beans, trimmed, cut into 1-1/2-inch pieces

1-1/4 cups fresh medium mushrooms, cut into quarters

2 medium tomatoes, each cut into 8 wedges

1/3 cup thinly sliced green onions (green part only)
Directions

For dressing, whisk together all ingredients in a medium bowl.

Steam carrots and green beans for 3 to 4 minutes, or until tender-crisp.

Remove from heat and plunge into bowl of ice water to stop cooking.

Drain, pat dry with paper towels, and put in a shallow glass bowl.

Add mushrooms, tomatoes, and green onions.

Pour dressing over all and toss gently.

Cover and refrigerate for at least 30 minutes or up to 4 hours.

Nutritional Information Per Serving: Calories: 46; Protein: 2 g; Fat: 1 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch/Bread

ROASTED-VEGETABLE LASAGNA

This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”

This is from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.

Ingredients

Vegetables:

4 red bell peppers

1 teaspoon olive oil

1/2 teaspoon salt

1/2 teaspoon black pepper

6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)

1 large onion, cut into 16 wedges

4 garlic cloves, minced

Cheese mixture:

2 cups 2% low-fat cottage cheese

1 1/2 cups (6 ounces) grated sharp provolone cheese

1/4 cup chopped fresh basil

1 teaspoon dried oregano

White sauce:

3 tablespoons all-purpose flour

1 1/2 cups 2% reduced-fat milk

2 tablespoons chopped fresh basil

1/4 teaspoon black pepper

Cooking spray

9 cooked lasagna noodles

2 cups spinach leaves, divided

1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Fresh basil sprigs (optional)

Directions

Preheat broiler.

To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.

Preheat oven to 450°.

Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.

Decrease oven temperature to 375°.

To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.

To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.

Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.

Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.

Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg

SWEDISH MEATBALLS

This is from Glucerna Shakes

1 pound extra lean ground sirloin

1 8-oz can Vanilla Glucerna Shake

1/2 C onion, grated

1 medium potato, grated

1/2 C dry bread crumbs

1/2 tsp salt

1 10 ¾ oz can condensed Healthy Request cream of mushroom soup

3/4 C fat-free, no-sodium beef broth

1/4 tsp garlic powder

1/8 tsp onion powder

1 1/2 tsp Worcestershire sauce

1/4 tsp pepper (optional)

3 C cooked egg noodles

Preheat oven to 425 degrees.

In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.

In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.

Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.

Meatballs & sauce can be frozen in individual servings for quick meals.

Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat

Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g

CRANBERRY-ORANGE BREAD PUDDING

This is from Diabetes Self-Management.

This can be viewed at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/cranberry-orange-bread-pudding/

Ingredients

2 cups (4 slices) cubed cinnamon bread

1/4 cup dried cranberries

2 cups low-fat (1%) milk

1/2 cup cholesterol-free egg substitute

1 package (4-serving size) vanilla fat-free sugar-free pudding and pie filling mix*

1 teaspoon grated orange peel

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

Directions

Preheat oven to 325°F. Spray 9 (4-ounce) custard cups with nonstick cooking spray.

Divide bread cubes evenly among custard cups; bake 10 minutes. Sprinkle evenly with cranberries.

Combine remaining ingredients in medium bowl. Pour into custard cups over cranberries. Let stand 5 to 10 minutes.

Bake 25 to 30 minutes or until centers are almost set. Let stand 10 minutes before serving.

*Note: Do not use instant pudding and pie filling mix.

Yield: 9 servings. Serving size: 1 bread pudding.

Nutrition Facts Per Serving: Calories: 67, Carbohydrates: 11 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 190 mg, Fiber: 1 g, Exchanges per serving: 1 Bread/Starch.

CHOCOLATE-CHERRY PARFAIT

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/158.shtml

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

MEATLOAF

This recipe begins, “The mix of ground turkey and beef gives this meatloaf half the fat and all of the flavor!”

This is from Diabetic Connect

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/51-meatloaf

Ingredients

1 pound ground skinless turkey breast

1 pound lean ground beef

1/2 medium onion, minced

1 clove garlic, minced

3 tablespoon minced fresh parsley

1 egg

1/4 cup low-fat (1%) milk

1 teaspoon dry mustard

1/4 teaspoon salt

1/4 teaspoon ground white pepper

1/8 teaspoon nutmeg

2 slices white bread, lightly toasted and made into coarse crumbs

2 tablespoons ketchup

2 tablespoons water

Directions

Preheat the oven to 350 degrees F.

In a large bowl, combine the meats with your hands or a large fork. Blend in the onion, garlic, and parsley; set aside.

In a medium bowl, whisk the egg until frothy, about 1 minute. Add the milk, mustard, salt, pepper, and nutmeg and whisk to blend. Add the bread crumbs and let stand for 5 minutes.

Add the egg mixture to the meat mixture and blend well, about 1 minute. Spread evenly into a 9x5-inch loaf pan.In a small bowl, combine the ketchup and water until blended. Spread on top of the meat. Bake until the meat is no longer pink, about 90 minutes.

Nutritional Facts: Servings: 6; Per serving (yield 6 servings):Calories: 139; Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 36 mg; Sodium: 133 mg; Carbohydrates: 8 g; Fiber: 0.5 g; Protein: 20 g