Wednesday Recipes

Here are six yummy recipes to help you through the mid-week doldrums, including Minestrone Soup and Carrot Cake with Cream Cheese Frosting. Enjoy!

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

JUST PLAIN MEAT LOAF

Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.

Ingredients

1 cup quick cooking oats

1/2 cup fat-free milk

2 egg whites or 1/4 cup no-cholesterol real egg product

1/4 cup catsup or chili sauce

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 clove garlic, minced

1 teaspoon Italian seasoning

1-1/2 pounds ground beef eye of round, or 95% lean ground beef

3/4 teaspoon salt

1/2 teaspoon pepper

Directions

Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.

Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.

Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread, 3 Meat

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

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

CARROT CAKE WITH CREAM CHEESE FROSTING

Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/carrot-cake.

Ingredients

1-1/4 cups whole wheat flour

Pinch of salt

2-1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 cup light brown sugar

3/4 cup raisins, soaked overnight (see note if you leave out raisins)

in 1/2 cup unsweetened orange juice

4 medium carrots, peeled and finely grated

1 tablespoon sunflower oil

2 medium egg whites, at room temperature

3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar

Directions

Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.

Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.

Stir in the sugar, raisins with their juice, carrots and oil and mix well.

Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.

Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.

Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.

Notes:

Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.

Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat

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