Saturday Recipes

I usually don't post on Saturdays, but decided to throw in an extra post this week. Here are six diabetic recipes to help you through the day, including Broccoli Frittata and Comforting Crock Pot Chili. Enjoy!

PARMESAN-HERB SPAGHETTI SQUASH

Yield: 4 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/22.shtml

View Online: http://diabeticgourmet.com/recipes/html/291.shtml

This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.

Ingredients

1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded

2 tablespoons sliced green onions and tops

1 teaspoon minced garlic

1-2 tablespoons margarine

1/4 cup reduced-sodium vegetable broth

1 teaspoon Italian seasoning

1/3 cup grated fat-free Parmesan cheese

Salt and pepper, to taste

Directions

Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.

Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat

MARINIATED GREEN BEANS

Yield: 1 serving (1/2 cup)

View online: http://diabeticgourmet.com/recipes/html/791.shtml

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

Ingredients

3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped

2 tablespoons chopped chives or thinly sliced green onion tops

2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon

1 tablespoon catsup

1 tablespoon balsamic vinegar

2 teaspoons olive oil

1 teaspoon Dijon-style mustard

1/4 teaspoon salt, or to taste (optional)

2-3 drops hot pepper sauce

Directions

In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.

Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.

Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

BEET BORSCHT

Yield: 8 servings (about 1-1/4 cups each)

View online: http://diabeticgourmet.com/recipes/html/781.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

4 medium beets, peeled, cut into julienne strips

8 ounces low-fat smoked Polish sausage, sliced

1/2-1 tablespoon margarine

6 cups reduced-sodium fat-free beef broth

1 small head red cabbage, thinly sliced or shredded

2 carrots, cut into julienne strips

1 clove garlic, minced

1 bay leaf

2-3 teaspoons sugar or Splenda

2 tablespoons cider vinegar

Salt and pepper, to taste

Finely chopped dill weed or parsley, as garnish

Directions

Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.

Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.

Discard bay leaf; season to taste with salt and pepper.

Pour soup into bowls; sprinkle with dill weed.

Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat

BROCCOLI FRITTATA

Yield: 4 servings

View Online: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat

CHICKEN SALAD-STUFFED TOMATOES

This recipe begins, “Tuna, seafood or tofu salad would be a tasty filling for plum tomatoes as well.”

4 servings; Total Time: 15 minutes

This recipe is from Diabetic Connect and can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/5494-chicken-salad-stuffed-tomatoes

Ingredients

4 plum tomatoes, halved

1/4 cup chicken salad

Freshly ground pepper, to taste

2 teaspoons sliced fresh chives

Directions

Scoop out insides of tomatoes with a melon baller. Fill with chicken salad. Sprinkle with pepper and chives.

Nutritional Facts: Servings: 4; Per serving: Calories: 45; Carbohydrates: 4 g; Fat: 1 g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g; Protein: 4 g; Cholesterol: 10 mg; Dietary Fiber: 1 g; Potassium: 205 mg; Sodium: 66 mg;Added Sugars: 0 g; Exchanges: 1/2 vegetable; 1/2 lean meat; Carbohydrate Servings: 0

COMFORTING CROCK POT CHILI

This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”

http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili

Ingredients

1 pound ground turkey breast or very lean ground beef

1 large onion — finely chopped

5 oz pinto beans — rinsed and drained

8 1/2 oz corn — rinsed and drained

15 oz tomato sauce

14 1/2 oz diced tomatoes

10 oz diced tomato and green chilies

1 tbs. chili powder

1 tsp. ground cumin

1/2 tsp. garlic powder

1/2 tsp. salt

Directions

In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.

Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5