Wednesday Recipes

Here are today's six yummy recipes, including Amy's Lemon Mousse and Shanghai Walnut Chicken. Enjoy!

CRUSTLESS BASQUE QUICHE

This recipe begins, “With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.”

Makes 4 to 6 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=843

Online version: http://diabeticgourmet.com/recipes/html/843.shtml

Ingredients

3 tablespoons bread crumbs

1 teaspoon canola oil

1/2 cup green onions, chopped

2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)

6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)

1/2 cup roasted red pepper, chopped, from a jar, patted dry

1 tablespoon cornstarch

1/4 teaspoon salt

1/8 teaspoon cayenne

1 cup nonfat half & half

1 cup egg substitute

1 cup mozzarella cheese, reduced fat, shredded

Directions

Preheat the oven to 350F.

Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.

Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute.



Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes.

Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.

Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend.

Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.

Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving.

Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.

Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g ; Carbohydrates: 15 g

BLUEBERRY YOGURT POPS

Only three ingredients make up this natural and healthy treat.

This recipe is from , and can be viewed online here.

Ingredients

1 cup plain Greek yogurt

2 teaspoons honey

1 cup frozen blueberries

Directions

Place all the ingredients into a bowl and mix well.

Spoon the ingredients into the mold and place the lid on top or add in some ice-cream sticks.

Place in the freezer overnight.

To remove easily, run a little hot water over the mold to release the popsicle.

Nutritional Facts: Servings: 4; Calories – 64; Total Fat – 0 g; Saturated Fat – 0 g; Sodium – 26 mg; Carbohydrates – 11 g; Fiber – 1 g; Protein – 6 g

MARINATED CHICKPEA AND TUNA SALAD

Yield: 4 servings

Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858

Online version: http://diabeticgourmet.com/recipes/html/858.shtml

Source: Express Lane Diabetic Cooking

Ingredients

2 cups chickpeas, rinsed and drained

2 cups red or green bell pepper strips

1 cup halved cherry tomatoes

1/2 cup sliced celery

2 tablespoons sliced green onions

1 cup sliced or shredded carrots

2 cups tuna (canned or from the salad bar)

2 tablespoons regular or garlic-flavored olive oil

1/4 cup balsamic or red wine vinegar

1 teaspoon minced fresh rosemary

2 tablespoons minced fresh basil

1/8 teaspoon salt

1/8 teaspoon fresh ground black pepper

Directions

Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.

Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat

SHANGHAI WALNUT CHICKEN

Recipe Yield: 4 servings.

Source: The New Family Cookbook for People with Diabetes

View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/

Ingredients

2 Tbsp. Hoisin sauce

1 Tbsp. reduced sodium soy sauce

1 tsp. rice vinegar

1/4 cup fat-free, reduced-sodium chicken broth

1 Tbsp. cornstarch

1/4 tsp. toasted sesame oil

1 Tbsp. peanut or canola oil, divided

3/4 lb. chicken cutlets, cut into 1/2-inch cubes

1 green bell pepper, cut in 1/2-inch dice

1 red bell pepper, cut in 1/2-inch dice

1 green chile pepper, thinly sliced

1 garlic clove, chopped

1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained

1/4 cup coarsely chopped walnuts

Directions

In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.

Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.

Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.

Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g; Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable

LENTILS ITALIANO

Recipe Yield: Makes: 6 Servings (1 Serving = 2/3 Cup)

https://diabeticgourmet.com/diabetic-recipes/lentils-italiano

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

3/4 cup chopped onion

1 clove garlic, minced

1 tablespoon olive oil

2 cups Vegetable broth or one 14-ounce can beef or vegetable broth

3/4 cup dried lentils, washed

One 16-ounce can diced tomatoes with juice

1/4 to 1/2 teaspoon crushed red pepper flakes

1/2 teaspoon salt

1 tablespoon chopped fresh basil, or 1 teaspoon dried basil

1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano

1/4 teaspoon freshly ground pepper

Directions

In a heavy saucepan, saute the onion and garlic in the olive oil for 5 minutes, until the onion is tender.

Add the broth and lentils. Cover and simmer for 30 minutes.

Add the tomatoes with their liquid, 1/2 cup water, and the remaining ingredients; simmer over low heat, uncovered, for about 45 minutes, stirring occasionally. Add water if the mixture becomes too dry.

Nutritional Information Per Serving: Calories: 131; Fat: 3 g; Sodium: 324 mg; Protein: 8 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat

AMY’S LEMON MOUSSE

This is from Diabetes Self-Management and can be viewed online here.

Ingredients

4 cups fat-free (skim) milk

2 packages (4-serving size each) vanilla fat-free sugar-free instant pudding and pie filling mix

2 packages (1/2 ounce each) sugar-free powdered lemonade mix

1 container (8 ounces) frozen fat-free whipped topping, thawed

Fresh or frozen mixed berries (optional)

Fresh mint leaves (optional)

Directions

Whisk milk and pudding mix in large bowl 2 minutes or until smooth. Whisk in lemonade mix. When mixture thickens, whisk in whipped topping until smooth. Pour into 8 dessert dishes. Cover and refrigerate until chilled.

To serve, top with berries, if desired. Garnish with mint.

Yield: 8 servings. Serving size: 1 parfait.

Nutrition Facts Per Serving:Calories: 120, Carbohydrates: 21 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 405 mg, Fiber: 0 g,Exchanges per serving: 1 Bread/Starch, 1/2 Milk.