Tuesday Recipes

Here are today's six yummy recipes to help you through the day, including Spaghetti Squash Carbonara and Coq Au Vin. Enjoy!

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

HOT AND SOUR SOUP

Recipe Yield: 10 (1 cup) servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup/print/

Source: Eater's Choice Low-Fat Cookbook

Ingredients

10 large dried black mushrooms

1/2 cup tree ear fungi

1/3 tiger lily stems (golden needles)

2 tablespoons cornstarch

3 tablespoons water

3/4 diced uncooked chicken breast

1 teaspoon olive oil

1 tablespoon soy sauce

1 can (8 oz.) bamboo shoots, sliced

6 cups chicken stock, or 3 cans (10-3/4 oz each) chicken broth, defatted, + 2 cans water

3 tablespoons white vinegar

1 tablespoon double black soy sauce

2 cakes tofu (fresh bean curd), cubed

2 teaspoons chili oil

2 egg whites, beaten

4 green onions, sliced

Directions

Place mushrooms, tree ears, and tiger lily stems in a small bowl and cover with boiling water.

In about 15 minutes or when they are soft, drain off the water and chop off stems or any hard parts.

Slice mushrooms and tree ears and pull tiger lily stems into shreds. Set aside.

Combine cornstarch and water into a smooth paste. Set aside.

In a heated wok or skillet, saute chicken in oil until chicken is cooked through.

Stir in regular soy sauce.

Stir in mushrooms, tree ears, tiger lily stems, and bamboo shoots.

Add chicken stock, vinegar, and double black soy sauce.

Stir cornstarch mixture into soup. Let thicken.

Add tofu and bring soup to a boil.

Stir in the chili oil and white pepper.

Turn off the heat for 1 minute and then slowly pour the egg whites into the soup, stirring constantly.

Garnish each bowl of soup with chopped green onions.

Nutritional Information Per Serving: Calories: 97; Fat: 2 g; Protein: 7 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Bread/Starch; 1 Meat

COQ AU VIN

Recipe Yield: 6 servings

Source: 1,001 Recipes For People with Diabetes

View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin

Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each), cut into halves

5 slices reduced-sodium bacon, diced

3 green onions and tops, sliced

5 pearl onions, peeled, halved

8 ounces whole small mushrooms

8 small new potatoes, halved

1 teaspoon minced garlic

1/2 teaspoon dried thyme leaves

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup water

1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth

Directions

Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.

Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.

Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.

Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g

Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable

SPAGHETTI SQUASH CARBONARA

https://diabeticgourmet.com/diabetic-recipes/spaghetti-squash-carbonara

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Recipe Yield: Serves: 6 (1 Serving = 1/2 Cup)

Ingredients

1 spaghetti squash (about 2 pounds)

6 strips bacon, cooked crisp, drained and crumbled

1/4 cup fat-free evaporated milk

1/4 cup egg substitute

2 tablespoons grated Parmesan cheese

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Pinch of ground nutmeg

Directions

Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.

Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.

Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.

Nutritional Information Per Serving: Calories: 82; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1 Fat

GINGERED ORANGE CARROTS

Recipe Yield: Makes about 2 cups (4 servings)

https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Notes:

4g sugars and 2g dietary fiber.

Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

WILD & BROWN RICE WITH EXOTIC MUSHROOMS

From Diabetes Self-Management. Can be viewed online here.

Ingredients

1 2/3 cups packaged unseasoned brown and wild rice blend

6 cups water

1/2 ounce dried porcini or morel mushrooms

3/4 cup boiling water

2 tablespoons margarine

8 ounces cremini (brown) or button mushrooms, sliced

2 cloves garlic, minced

2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme

1 teaspoon salt

1/4 teaspoon black pepper

1/2 cup sliced green onions

Directions

Combine rice and water in large saucepan; bring to a boil over high heat. Cover; simmer over low heat until rice is tender (check package for cooking time). Drain, but do not rinse.*

Meanwhile, combine porcini mushrooms and boiling water in small bowl; let stand 30 minutes or until mushrooms are tender. Drain mushrooms, reserving liquid. Chop mushrooms; set aside.

Melt margarine in large, deep skillet over medium heat. Add cremini mushrooms and garlic; cook and stir 5 minutes. Sprinkle thyme, salt, and pepper over mushrooms; cook and stir 1 minute or until mushrooms are tender.

Stir drained rice, porcini mushrooms, and reserved mushroom liquid into skillet; cook and stir over medium-low heat 5 minutes or until hot. Stir in green onions. Garnish, if desired.

*Note: Rice may be prepared up to 3 hours before serving and kept covered at room temperature until added to fresh mushroom mixture.

Yield: 8 servings. Serving size: 1/8 of total recipe.

Nutrition Facts Per Serving: Calories: 175, Carbohydrates: 30 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 304 mg, Fiber: 2 g

Exchanges per serving: 2 Bread/Starch, 1 Fat.