Wednesday Recipes

Here are six yummy recipes to help you through the day, including Mango Frappe and Beef Ragout. Enjoy!

WILD RICE MUFFINS

This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”

Yield: 12 muffins (1 per serving)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715

Online version: http://diabeticgourmet.com/recipes/html/715.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Ingredients

1/2 cup uncooked wild rice

2 cups water

1 teaspoon salt, divided

1 cup fat-free milk

4 tablespoons margarine, melted

1 egg, beaten

2 egg whites

1 cup all-purpose flour

1/2 cup whole wheat flour

3 tablespoons baking powder

1 tablespoon sugar

Directions

Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.

Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.

Spoon batter into 12 greased muffin cups.

Bake at 400 degrees until muffins are browned, 20 to 25 minutes.

Remove from pans and cool on wire racks.

Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat

STRAWBERRY TRIFLE

Prep Time: 10 Minutes - Cost: $

Servings: 15 - Difficulty Level: 2

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml

Ingredients

1/2 large or 1 small angel food cake

3 oz. box sugar-free strawberry gelatin

10 oz. lite frozen strawberries, thawed

2 bananas, large

2 9oz. boxes instant sugar-free vanilla pudding

9 oz. lite whipped topping

Directions

Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.

Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.

Spoon evenly over cake pieces.

Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.

Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.

Cut into squares to serve.

Garnish with a slice of fresh strawberry, if available.

Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat

VEGETARIAN CURRY

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry

Ingredients

3 potatoes chopped

1 cauliflower chopped

1 1/2 cup green peas

3 tomatoes chopped

3/4 tsp tumeric

1/2 tsp chili powder

1 1/2 tsp cumin

1 tsp curry

1 cup of water

Directions

Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.

Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g

BAKED CHICKEN PARMESAN

Servings: 6

Find this recipe at: 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

BEEF RAGOUT

Yield: About 6 cups

Servings: 8 (3/4 cup) servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716

Online version: http://diabeticgourmet.com/recipes/html/716.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

1 tablespoon margarine

2 pounds round steak or other lean beef, cut in 3/4-inch cubes

2 cups chopped onion

5 cloves garlic, minced

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon grated orange zest

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary

2 bay leaves

1 teaspoon cinnamon

1/2 teaspoon salt

2 cups sliced fresh mushrooms

1 cup sliced green bell pepper

Directions

Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.

Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.

Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.

Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.

Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat

MANGO FRAPPE

Yield: 3 cups (3 Servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/729.shtml

Ingredients

1 medium whole ripe mango (12 ounces), peeled and pitted

3/4 cup orange juice

1/4 cup lime juice

1-1/4 cups club soda

2 ice cubes

Directions

Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.

Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.

Nutritional Information Per Serving: Calories: 83; Protein: 1 g; Sodium: 27 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 18 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit