Here are six yummy recipes to help you through the weekend, including Turkey Meatloaf and Individual Miniature Cheesecakes. Enjoy!
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
TURKEY MEATLOAF
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-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.
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
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
Friday, August 31, 2018
Thursday, August 30, 2018
Salads
Say the word salad to ten different people, and chances are that, with the exception of egg, potato, or tuna salads, the majority of answers will consist of lettuce, tomatoes, possibly onion rings, and dressing.
But salads don't have to be boring, as these six salads prove. Check out the Hot Chinese Chicken Salad or Light Spinach Salad and go from there. Enjoy!
GARDEN PASTA SALAD
Yield: 8 servings. Serving size: 1 1/4 cups salad.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/salads/garden-pasta-salad/.
Ingredients
6 cups (about 12 ounces) cooked penne pasta
2 cups shredded cooked boneless skinless chicken breasts
3/4 cup chopped red onion
3/4 cup chopped red or green bell pepper
3/4 cup sliced zucchini
1 can (4 ounces) sliced black olives, drained
1 teaspoon red pepper flakes
1 teaspoon salt (optional)
1 can (10 3/4 ounces) condensed reduced-fat reduced-sodium cream of chicken soup, undiluted
1/2 cup lemon juice
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh basil (optional)
1/4 cup chopped fresh parsley (optional)
Directions
Combine pasta, chicken, onion, bell pepper, zucchini, olives, red pepper flakes and salt in large bowl; toss lightly.
Combine soup and lemon juice in small bowl; mix well. Pour soup mixture over pasta salad; mix well.
Sprinkle with Parmesan cheese, basil, and parsley.
Nutrition Facts Per Serving: Calories: 286 calories, Carbohydrates: 33 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 36 mg, Sodium: 886 mg, Fiber: 3 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Meat.
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
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
But salads don't have to be boring, as these six salads prove. Check out the Hot Chinese Chicken Salad or Light Spinach Salad and go from there. Enjoy!
GARDEN PASTA SALAD
Yield: 8 servings. Serving size: 1 1/4 cups salad.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/salads/garden-pasta-salad/.
Ingredients
6 cups (about 12 ounces) cooked penne pasta
2 cups shredded cooked boneless skinless chicken breasts
3/4 cup chopped red onion
3/4 cup chopped red or green bell pepper
3/4 cup sliced zucchini
1 can (4 ounces) sliced black olives, drained
1 teaspoon red pepper flakes
1 teaspoon salt (optional)
1 can (10 3/4 ounces) condensed reduced-fat reduced-sodium cream of chicken soup, undiluted
1/2 cup lemon juice
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh basil (optional)
1/4 cup chopped fresh parsley (optional)
Directions
Combine pasta, chicken, onion, bell pepper, zucchini, olives, red pepper flakes and salt in large bowl; toss lightly.
Combine soup and lemon juice in small bowl; mix well. Pour soup mixture over pasta salad; mix well.
Sprinkle with Parmesan cheese, basil, and parsley.
Nutrition Facts Per Serving: Calories: 286 calories, Carbohydrates: 33 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 36 mg, Sodium: 886 mg, Fiber: 3 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Meat.
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
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
Wednesday, August 29, 2018
Chicken!
While chicken was once relegated to Sunday dinners during the early and mid twentieth century, it is now one of the more popular meats to eat. Today's six chicken recipes include Apricot-Orange Chicken with Glazed Onions and Artichoke Chicken Salad. Enjoy!
ONE-POT CHICKEN AND VEGETABLES
Recipe Yield: Yield: 4 servings; Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/one-pot-chicken-and-vegetables
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Protein: 38 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 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
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
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
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
ONE-POT CHICKEN AND VEGETABLES
Recipe Yield: Yield: 4 servings; Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/one-pot-chicken-and-vegetables
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Protein: 38 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 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
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
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
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
Tuesday, August 28, 2018
Desserts!
If you're like many of us, when you or a loved one were diagnosed with diabetes, you figured that everything that tasted good was going to be off limits, especially desserts.
Thank goodness, that's not true, as these six desserts prove, including Custard Peach Tart and Individual Miniature Cheesecakes.
Note: Yes, there are many more delicious snack foods to try. Just check through this blog, or go to Diabetic Gourmet, Diabetes Self Management, or Diabetic Connect, for starters.
Enjoy!
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
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
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
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing 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
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
Thank goodness, that's not true, as these six desserts prove, including Custard Peach Tart and Individual Miniature Cheesecakes.
Note: Yes, there are many more delicious snack foods to try. Just check through this blog, or go to Diabetic Gourmet, Diabetes Self Management, or Diabetic Connect, for starters.
Enjoy!
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
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
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
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing 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
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
Monday, August 27, 2018
Meatless Monday
It's Meatless Monday, time to check out recipes that are both vegetarian and diabetic friendly. These six recipes fit the bill, as well as being yummy (yes, that's the unofficial "technical" term here!). Try out the Whole Wheat Penne Pasta with Summer Vegetables, the Mint-Green Tea Coolers, and finish off with the Frozen Berry Ice Cream. Any of these recipes are sure to please. Enjoy!
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
Friday, August 24, 2018
Friday Recipes
It's finally Friday. (Yay!) Here are six recipes to help you through the weekend, including Strip Steaks with Broiled Asparagus and Pineapple Cake. Enjoy!
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.
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
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 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
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
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.
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
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 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
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
Thursday, August 23, 2018
Thursday Recipes
Here are today's six yummy recipes, including Veggie Patch Soup and Frozen Berry Ice Cream. Enjoy!
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
CHICKEN IN A POT
Recipe Yield: Yield: 6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot
Ingredients
2 medium carrots, sliced
2 medium onions, sliced
2 celery ribs, cut in 1-inch pieces
3 pounds chicken, whole or cut up, skin removed
3/4 teaspoon salt
1/2 teaspoon dried coarse black pepper
1 teaspoon dried basil
1/2 cup water, chicken broth, or white cooking wine
Directions
Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.
Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).
This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.
Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
CHICKEN IN A POT
Recipe Yield: Yield: 6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot
Ingredients
2 medium carrots, sliced
2 medium onions, sliced
2 celery ribs, cut in 1-inch pieces
3 pounds chicken, whole or cut up, skin removed
3/4 teaspoon salt
1/2 teaspoon dried coarse black pepper
1 teaspoon dried basil
1/2 cup water, chicken broth, or white cooking wine
Directions
Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.
Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).
This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.
Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
Wednesday, August 22, 2018
Wednesday Recipes
Here are six yummy recipes to help you through the day, including Spicy Buffalo-Style Meatballs and Mint-Green Tea Coolers. Enjoy!
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
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
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
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
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
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
Tuesday, August 21, 2018
Chicken!
There was a time when chicken was relegated to the Sunday dinner table.
Now, however, it's an any-time-any-place type meal. Here are six yummy chicken recipes to help you through the day, including Chicken Gyros and Chicken and Broccoli Casserole. Enjoy!
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
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/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
CHICKEN IN A POT
Recipe Yield: Yield: 6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot
Ingredients
2 medium carrots, sliced
2 medium onions, sliced
2 celery ribs, cut in 1-inch pieces
3 pounds chicken, whole or cut up, skin removed
3/4 teaspoon salt
1/2 teaspoon dried coarse black pepper
1 teaspoon dried basil
1/2 cup water, chicken broth, or white cooking wine
Directions
Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.
Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).
This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.
Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
Now, however, it's an any-time-any-place type meal. Here are six yummy chicken recipes to help you through the day, including Chicken Gyros and Chicken and Broccoli Casserole. Enjoy!
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
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/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
CHICKEN IN A POT
Recipe Yield: Yield: 6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot
Ingredients
2 medium carrots, sliced
2 medium onions, sliced
2 celery ribs, cut in 1-inch pieces
3 pounds chicken, whole or cut up, skin removed
3/4 teaspoon salt
1/2 teaspoon dried coarse black pepper
1 teaspoon dried basil
1/2 cup water, chicken broth, or white cooking wine
Directions
Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.
Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).
This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.
Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
Monday, August 20, 2018
Meatless Monday
It's time for another Meatless Monday, a time to explore both vegetarian and diabetic recipes. Today's offerings include Falafel Patties with Yogurt Cucumber Sauce and Melon with Fresh Berry Sauce. Enjoy!
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
Recipe Yield: Yield: 4 servings (2 each)
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/falafel-patties-with-yogurt-cucumber-sauce
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Notes:
The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.
Nutritional Information Per Serving: Calories: 255; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Protein: 11.7 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
Recipe Yield: Yield: 4 servings (2 each)
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/falafel-patties-with-yogurt-cucumber-sauce
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Notes:
The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.
Nutritional Information Per Serving: Calories: 255; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Protein: 11.7 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
Subscribe to:
Posts (Atom)