Tuesday Recipes

It's usually only a matter of time before a family is affected by diabetes. And one of the things that changes is how the family approaches food. There are quite a few resources, at doctors' offices, the internet (check out Diabetic Gourmet, Diabetic Connect, Diabetes Self-Management, and The Diabetic News, for starters), and your local hospitals to find helpful hints.

And now, on to six yummy recipes to help you through the day, including Shanghai Walnut Chicken and Lemon Meringue Pie. Enjoy!

STRAWBERRY FROST

Recipe Yield: Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-frost.

Ingredients

1-1/4 cups plain low-fat yogurt

1/4 cup part-skim ricotta cheese

2 cups frozen strawberries (no sugar added)

1 teaspoon pure vanilla extract

1 tablespoon frozen orange juice concentrate

Extra strawberries for garnish

Few sprigs fresh mint (optional)

Directions

In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.

Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.

Nutritional Information Per Serving: Calories: 81; Fat: 1 g;Sodium: 72 mg; Cholesterol: 6 mg; Protein: 5 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Milk, 1/2 Fruit

CORN, LEEK AND RED PEPPER CASSEROLE

Recipe Yield: Yield: 6 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole

Ingredients

1 teaspoon vegetable oil

1 teaspoon minced garlic

1 cup sliced leeks

1 cup chopped red peppers

2 cups corn kernels

2-1/2 tablespoons all-purpose flour

2 whole eggs

2 egg whites

1-1/3 cups 2% evaporated milk

1/4 cup chopped fresh dill (or 2 teaspoons dried)

1/4 cup bread crumbs

1/2 teaspoon margarine or butter

Directions

Preheat oven to 350 degrees F.

Spray a 2-quart casserole dish with vegetable spray.

In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.

Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.

In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.

Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat

SUMMER RATATOUILLE

Recipe Yield: Yield: 4 (1 cup) servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

SHANGHAI WALNUT CHICKEN

Recipe Yield: Yield: Makes 4 servings

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

Ingredients

2 Tbsp. Hoisin sauce

1 Tbsp. reduced sodium soy sauce

1 tsp. rice vinegar

1/4 cup fat-free, reduced-sodium chicken broth

1 Tbsp. cornstarch

1/4 tsp. toasted sesame oil

1 Tbsp. peanut or canola oil, divided

3/4 lb. chicken cutlets, cut into 1/2-inch cubes

1 green bell pepper, cut in 1/2-inch dice

1 red bell pepper, cut in 1/2-inch dice

1 green chile pepper, thinly sliced

1 garlic clove, chopped

1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained

1/4 cup coarsely chopped walnuts

Directions

In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.

Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.

Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.

Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable

SOUTHWESTERN CHICKEN SALAD

Recipe Yield: Yield: 6 servings

Source: 200 Healthy Recipes in 30 Minutes or Less!

Book Title: 200 Healthy Recipes in 30 Minutes or Less!

View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad

Ingredients

Salad:

1 cup cooked corn kernels

1 cup diced tomatoes

1 cup green peas, frozen and thawed

1/2 cup each sliced red and green pepper

1/3 cup canned black beans, drained

2 cups cooked, cubed chicken breast

Dressing:

1 tablespoon olive oil

1/4 cup lime juice

2 teaspoons cumin

1 tablespoon chopped cilantro

2 teaspoons chili powder

1 teaspoon oregano

Directions

Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.

Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g

Diabetic Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat

LEMON MERINGUE PIE

Recipe Yield: Serves: 8

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-meringue-pie

Ingredients

For Pie Filling:

Pastry for single-crust 9-inch pie

2-1/4 cups water

1/2 cup fresh lemon juice or frozen lemon juice concentrate*

1/2 cup cornstarch

2 eggs

2 egg whites

1-1/2 teaspoons grated lemon peel

1-1/2 cups Equal Spoonful or Granulated**

2 tablespoons stick butter or margarine

1 to 2 drops yellow food coloring (optional)

For Meringue:

3 egg whites

1/4 teaspoon cream tartar

2/3 cup Equal Spoonful or Granulated***

* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate

** May substitute 36 packets Equal sweetener

Directions

For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.

Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.

Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture. Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.

For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.

Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.

Cool completely on wire rack. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 178; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Protein: 5 g; Carbohydrates: 20 g

Diabetic Exchanges: 1 starch, 2 fat