Wednesday Recipes

Here are today's six recipes to help you through the day, including Beef and Vegetable Lo Mein and French Country Bean Soup. Enjoy!

SEASONED EGGPLANT SAUTE

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute

Ingredients

Olive oil cooking spray

1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes

1 cup chopped onion

1/2 cup chopped green bell pepper

1 large tomato

6 cloves garlic, minced

2 tablespoons finely chopped parsley

1 teaspoon dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon crushed red pepper

1/2 cup reduced-sodium vegetable, or chicken broth

Salt and pepper to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g

Diabetic Exchanges: 3 Vegetable

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

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

BEEF AND VEGETABLE LO MEIN

Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.

Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.

Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.

Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g

Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat

CHICKEN SCAMPI

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi

Ingredients

1/4 teaspoon pepper

2 cloves garlic, minced, divided

1/4 teaspoon salt

2 tablespoons roughly chopped fresh oregano

1/4 cup roughly chopped fresh parsley

3 tablespoons lemon juice

1/4 cup white wine, divided

5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips

1 tablespoon olive oil

1/4 cup chicken stock

1 tablespoon butter

1/2 cup Roma tomatoes, diced

Salt and pepper to taste

3 tablespoons grated Parmesan cheese

Directions

Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.

Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).

When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.

Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).

While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.

Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

MERINGUE COOKIES

Recipe Yield: Yield: 3-1/2 dozen cookies (14 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-recipes/meringue-cookies

Ingredients

2 large egg whites

1/4 teaspoon fresh lemon juice

3/4 cup powdered sugar

1 tsp. vanilla

Pinch of salt

1/3 cup finely chopped pecans or almonds

Directions

Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.

Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.

Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.

Nutritional Information Per Serving: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g

Diabetic Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate