Tuesday Recipes

I recently ran across information on controlling high blood pressure when you have diabetes. The article, titled "Staying Healthy with Diabetes: Controlling High Blood Pressure" was on Diabetic Connect's website. It's a relatively quick read, packed with good info, so check it out.

And now for today's six yummy diabetic recipes, including Crispy Chicken and Cappuccino Pie. Enjoy!

SUMMER SOUP

Servings: 4 (1-cup servings)

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml

Ingredients

2 cups water

Salt and pepper to taste

2 new potatoes, peeled, diced

2 carrots, sliced

6 fresh spinach leaves, chopped

1/2 cup fresh green peas or thawed frozen green peas

1 tablespoon arrowroot

1-1/2 cups skim milk

1/4 teaspoon red (cayenne) pepper

1 tablespoon chopped fresh parsley

Directions

In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.

Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.

Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable

LOADED QUINOA BOWL

This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”

This is from Diabetic Connect and can be found online here.

Ingredients

1 cup cooked chicken, shredded

1 cup cooked red quinoa

1 cup frozen corn, thawed

1 cup black beans

1 medium tomato, diced

1/2 avocado, diced

1/4 cup green onions, sliced

2 TBSP cilantro, diced

1/4 cup barbecue sauce

1/4 cup low fat ranch

Directions

Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.

Divide into 4 bowls.

Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.

Sprinkle with extra cilantro and serve.

Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g

SWEET POTATO HASH

This recipe begins, “A warm and savory bowl of sausage, sweet potato, and squash perfect for cool nights.”

This is from Diabetic Connect and can be found online here.

Ingredients

1 large orange sweet potato, peeled and diced

1 large white sweet potato, peeled and diced

1/2 lb. mild Italian sausage

1/2 medium onion, diced

1/2 green pepper, diced

1/2 red pepper, diced

1/2 tsp cumin

1/2 tsp onion salt

1 TBSP fresh parsley, chopped

Directions

Boil the potatoes until mostly tender but not mushy. Strain and set aside.

In a large skillet over medium high heat, cook the sausage until no longer pink. Pour onto a plate lined with paper towel. Set aside.

Return the skillet to medium high heat and sauté peppers and onion until mostly tender.

Add potatoes and seasonings and cook until potatoes start to brown.

Add sausage and toss. Cook 1-2 more minutes.

Top with parsley and serve.

Nutritional Facts: Servings: 4; Calories: 273; Total Fat: 18 g; Saturated Fat – 6 g; Sodium – 457 mg; Carbohydrates – 18 g; Fiber – 3 g; Sugars – 5 g; Protein – 10 g

CRISPY CHICKEN

Serving size: 3-4 oz

Servings: 4

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat

CAPPUCCINO PIE

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=838

Online version: http://diabeticgourmet.com/recipes/html/838.shtml

Source: Diabetic Dream Desserts

Ingredients

1/2 cup room temperature coffee

1 envelope (1/4 ounce) unflavored gelatin

1/4 cup coffee liqueur

1 cup nonfat or light ricotta cheese

Sugar substitute equal to 1/3 cup sugar

1/8 teaspoon ground cinnamon

2 cups nonfat or light whipped topping

1 Chocolate-Almond Piecrust (click for recipe)

1-1/2 tablespoons shaved dark chocolate

Directions

Place 2 tablespoons of the coffee in a blender.

Sprinkle the gelatin over the coffee and let sit for 2 minutes.

Bring the remaining coffee to a boil and pour over the mixture in the blender. Blend for 1 minute, until the gelatin is completely dissolved. Set aside for 5 minutes to cool slightly.

Add the liqueur to the blender mixture and blend to mix.

Add the ricotta, sugar substitute, and cinnamon and blend until smooth.

Pour the mixture into a large bowl and refrigerate for about 30 minutes, or until the consistency of pudding.

Whisk until smooth and then fold in the whipped topping.

Spread the ricotta mixture into the piecrust, swirling the top.

Sprinkle the chocolate over the top.

Cover and chill for at least 3 hours, or until set.

Nutritional Information Per Serving: Calories: 208; Protein: 7.2 g; Fat: 7 g; Sodium: 128 mg; Cholesterol: 1 mg; Dietary Fiber: 1.1 g; Carbohydrates: 27 g; Exchanges: 2 Carbohydrate: 1-1/2 Fat

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=832

Online version: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker.

Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g