Tuesday Recipes

Today's offerings include Caribbean Beef Burgers with Mango Salsa and Vanilla Chai Coffee Cooler. Enjoy!

JALAPENO BROCCOLI

Recipe Yield: Yield: 4 to 5 servings

Source: America's Everyday Diabetes Cookbook

Book Title: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli

Ingredients

1 teaspoon salt, optional

1 head broccoli, trimmed and separated into spears

1 tablespoon balsamic vinegar

2-3 tablespoons olive oil

2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)

1/4 cup toasted pine nuts

Few sprigs fresh coriander or parsley, chopped

Directions

Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).

Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.

In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.

Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.

Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat

SWEET POTATO PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat

ROASTED CORN AND ROMA TOMATO SALAD

Recipe Yield: Makes 8 servings.

Source: Dreamfields

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.

Ingredients

1 box Dreamfields Penne Rigate

1 tablespoon plus 5 teaspoons olive oil

4 cups corn kernels (see note below)

1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed

6 Roma tomatoes, cut in half lengthwise

1/2 cup sliced fresh basil

Coarsely ground black pepper

Dressing:

2 tablespoons olive oil

2 tablespoons white wine vinegar

1/2 teaspoon salt

1/3 cup crumbled cooked bacon (optional)

Shredded Parmesan cheese (optional)

Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.

Directions

Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).

Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.

Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.

Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)

Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.

For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.

Variations: If desired, add chopped avocado and/or cooked shrimp.

Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10 g; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g

VANILLA CHAI COFFEE COOLER

Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.

Ingredients

4 teaspoons Maxwell House Instant Coffee

3 Tablespoons Splenda No Calorie Sweetener, Granulated

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/8 teaspoon ground allspice

1/4 cup warm water

2 cups non-fat milk

1 1/2 cups ice cubes

Directions

Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.

Add water; stir until coffee granules are completely dissolved.

Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.

Nutrition Facts Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

1 large mango, peeled, coarsely chopped (about 1 cup)

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.

Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.

Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.

Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.

Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g

GINGERBREAD MAN COOKIES

Recipe Yield: Yield: 54 servingsServing Size: 1 cookie

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/gingerbread-man-cookies.

Ingredients

6 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon baking powder

4 teaspoons ground ginger

4 teaspoons cinnamon

1 1/2 teaspoons ground cloves

1 cup unsalted butter, softened

1 cup SPLENDA No Calorie Sweetener, Granulated

1 teaspoon salt

2 eggs

1 cup molasses

3 tablespoons water

Directions

Blend together flour, baking soda, baking powder, and spices in a large mixing bowl.

Cream butter, SPLENDA Granulated Sweetener and salt together in a large mixing bowl. Add eggs one at a time, beating well after each addition. Add the molasses and water. Stir well. Add the flour mixture and stir until well blended. Refrigerate dough 1-2 hours before rolling out and cutting into shapes.

Preheat oven to 350 degrees F. Roll cookie dough out slightly less than 1/4 inch. Cut into desired shapes. Bake in preheated oven 8-10 minutes or until lightly browned on the bottom.

Nutritional Information Per Serving: Calories: 100; Fat: 4 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 75 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 4 g