Since Wednesday is the 4th of July, I'm posting today to give you a few extra recipes to try for the holiday, including Chocolate-Dipped Strawberries (yum!) and Tuscan Chicken Breasts with Polenta. Enjoy!
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=754
Online version: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
GOULASH SOUP
Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/243.shtml
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1 – 2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Protein: 10 g; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Carbohydrates: 8.1 g; Exchanges: 1 Lean Meat, 1/2 Bread/Starch
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=772
Online version: http://diabeticgourmet.com/recipes/html/772.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F.
In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
ITALIAN-STYLE SWISS CHARD
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/245.shtml
Ingredients
3 pounds Swiss Chard (both red and green, or all of one color), rinsed and drained
2 tablespoons extra-virgin olive oil
1-1/2 tablespoons minced or pressed garlic
6 chopped anchovies
3 tablespoons balsamic vinegar
Salt and pepper
Directions
Trim stem ends of chard. Thinly slice stems crosswise up to base of leaves; set slices aside. Reserve a few whole leaves to line serving dish; coarsely chip remaining leaves.
In a 6-to 8 quart pan over medium high heat, stir oil, garlic, and anchovies until garlic is slightly softened, about 2 minutes. Add chard stems; stir until softened, about 2 minutes. Stir in chopped leaves (parts at a time if pan is full), cover, and cook until wiled, about 4 minutes. Mix in vinegar; season to taste with salt and pepper. Garnish a serving dish with reserved chard leaves; spoon greens alongside.
Nutritional Information Per Serving: Calories: 70; Protein: 3.8 g; Fat: 4.1 g; Sodium: 444 mg; Cholesterol: 1.7 mg; Carbohydrates: 6.6 g; Exchanges: 1 Vegetable, 1 Fat
Saturday, June 30, 2018
Friday, June 29, 2018
Friday Recipes
Here are today's six diabetic recipes to help you through the weekend, including Marinated Steak Kabobs (great for the 4th of July next week!) and Warm Turkey and White Bean Salad. Enjoy!
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SESAME SOBA NOODLES
Recipe Yield: Serves: 6
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g
Diabetic Exchanges: 2 Starch/Bread
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SESAME SOBA NOODLES
Recipe Yield: Serves: 6
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g
Diabetic Exchanges: 2 Starch/Bread
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
Thursday, June 28, 2018
Thursday Recipes
Here are today's six yummy diabetic recipes, including Cali-Florida Chili and Chicken Scampi. Enjoy!
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
Wednesday, June 27, 2018
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Chicken and Almond Stew and Smoked Turkey Waldorf Salad. Enjoy!
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241, Fat: 11 g, Sodium: 253 mg, Cholesterol: 40 mg; Protein: 17 g, Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210, Fat: 3.9 g, Sodium: 540 mg, Cholesterol: 73.2 mg, Protein: 34.6 g, Carbohydrates: 6 grams
Diabetic Exchanges: 4 Meat
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241, Fat: 11 g, Sodium: 253 mg, Cholesterol: 40 mg; Protein: 17 g, Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210, Fat: 3.9 g, Sodium: 540 mg, Cholesterol: 73.2 mg, Protein: 34.6 g, Carbohydrates: 6 grams
Diabetic Exchanges: 4 Meat
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
Tuesday, June 26, 2018
Baked Goods
When first diagnosed with diabetes, many people start crossing off things that they "know" they'll never be able to eat again. Frequently, baked goodies fall into that category.
And while it's always best to follow your doctor's advice, today's post shows that, with planning, one can indeed eat an occasional baked goodie. Today's six recipes, from Diabetic Gourmet and Diabetes Self Management, highlight several breads, cakes and, yes, even cookies that are diabetic approved. (Check out the Peanut Butter and Banana Cookies and Pineapple Cake, for starters.) Enjoy!
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slices; Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
And while it's always best to follow your doctor's advice, today's post shows that, with planning, one can indeed eat an occasional baked goodie. Today's six recipes, from Diabetic Gourmet and Diabetes Self Management, highlight several breads, cakes and, yes, even cookies that are diabetic approved. (Check out the Peanut Butter and Banana Cookies and Pineapple Cake, for starters.) Enjoy!
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slices; Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
Monday, June 25, 2018
Meatless Monday
It's time for another Meatless Monday, when we get to check out recipes that are both diabetic and vegetarian. Is it possible? Of course. Can it taste good? Again, of course. Here are six recipes to prove this, including Asparagus Spears with Citrus-Ginger Dip and Peach Melba. Enjoy!
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPINACH AND ONION SOUP
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-onion-soup
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Fat: 6 g; Fiber: 3 g; Sodium: 1011 mg; Protein: 6 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPINACH AND ONION SOUP
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-onion-soup
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Fat: 6 g; Fiber: 3 g; Sodium: 1011 mg; Protein: 6 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
Friday, June 22, 2018
Friday Food
Yay, Friday! Here are six yummy recipes to help you through the weekend, including Smoked Turkey Waldorf Salad and Peanut Butter Cookies. Enjoy!
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
PEANUT BUTTER COOKIES
Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350 degrees F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: Starch 1/2; Fat 2
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
PEANUT BUTTER COOKIES
Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350 degrees F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: Starch 1/2; Fat 2
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Thursday, June 21, 2018
Thursday Recipes
Here are six recipes to help you through the day, including Stuffed Tomatoes with Smoked Chicken and Tabouli and Almost Shortbread Cookies. Enjoy!
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
Wednesday, June 20, 2018
Wednesday Recipes
Today's six diabetic recipes include Roasted Potatoes Chicken and Cheese and Just Plain Meat Loaf. Enjoy!
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
ROASTED POTATOES, CHICKEN, AND CHEESE
Recipe Yield: Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat
ROASTED GREEN BEANS WITH SESAME SEEDS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
CHICKEN, MUSHROOM, AND ASIAGO CHEESE PIZZA
Yield: 6 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-mushroom-and-asiago-cheese-pizza/
Ingredients
2 tablespoons light balsamic vinaigrette
1 medium onion, thinly sliced
1 package (8 ounces) sliced mushrooms
1 (10 1/2-ounce) stone-baked or whole wheat pizza crust
1 cup (about 8 ounces) shredded cooked skinless chicken breast
3/4 cup shredded Asiago cheese
Directions
Heat oven to 400°F. Heat dressing in large skillet on medium-high heat. Add onion and cook 5 minutes; stirring occasionally. Add mushrooms and cook an additional 5 minutes; stirring occasionally.
Spread onion mixture evenly over pizza crust. Top with chicken and cheese.
Bake 15 to 20 minutes or until crust is crisp.
Note: Asiago cheese is an Italian cheese similar to Parmesan and Romano. It works well grated or shredded in salads, soups, and pastas.
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
ROASTED POTATOES, CHICKEN, AND CHEESE
Recipe Yield: Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat
ROASTED GREEN BEANS WITH SESAME SEEDS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-green-beans-with-sesame-seeds.
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Fat: 2 g; Sodium: 146 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
CHICKEN, MUSHROOM, AND ASIAGO CHEESE PIZZA
Yield: 6 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-mushroom-and-asiago-cheese-pizza/
Ingredients
2 tablespoons light balsamic vinaigrette
1 medium onion, thinly sliced
1 package (8 ounces) sliced mushrooms
1 (10 1/2-ounce) stone-baked or whole wheat pizza crust
1 cup (about 8 ounces) shredded cooked skinless chicken breast
3/4 cup shredded Asiago cheese
Directions
Heat oven to 400°F. Heat dressing in large skillet on medium-high heat. Add onion and cook 5 minutes; stirring occasionally. Add mushrooms and cook an additional 5 minutes; stirring occasionally.
Spread onion mixture evenly over pizza crust. Top with chicken and cheese.
Bake 15 to 20 minutes or until crust is crisp.
Note: Asiago cheese is an Italian cheese similar to Parmesan and Romano. It works well grated or shredded in salads, soups, and pastas.
Tuesday, June 19, 2018
Tuesday Recipes
Here are today's six recipes, including Buffalo Soft Tacos and Individual Miniature Cheesecakes. Enjoy!
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
PROVENCAL LEMON AND OLIVE CHICKEN
Yield: 10 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley
Directions
Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.
Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.
Nutrition Facts Per Serving: Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
Exchanges per serving: 1/2 Fat, 1/2 Vegetable.
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
PROVENCAL LEMON AND OLIVE CHICKEN
Yield: 10 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley
Directions
Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.
Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.
Nutrition Facts Per Serving: Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
Exchanges per serving: 1/2 Fat, 1/2 Vegetable.
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
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