Halloween!

It's Halloween! Here are six pumpkin recipes to help you through the day, including Pumpkin Risotto and Pumpkin Cheesecake in Gingersnap Crust. Enjoy!



PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

PUMPKIN FLAN

This recipe begins, “Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.”

Yield: 8 servings.

Serving size: 1 flan.

Source: Cheryl Forberg, R.D.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1146.shtml

Ingredients

canola oil cooking spray

3 eggs, omega-3-enriched if available

1-1/4 cup pumpkin puree

1/2 cup maple syrup

2 Tbsp canola oil

1-1/2 tsp pure vanilla extract

3/4 tsp ground cinnamon

1/4 tsp ground ginger

1/4 tsp ground cloves

1/4 tsp salt

1-1/2 cups low-fat milk, heated until very hot

Boiling water, about 1 quart

ground nutmeg (garnish)

Directions

Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.

In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.

Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.

Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.

Nutritional Information Per Serving: Calories: 190; Protein: 6 g; Fat: 7 g; Sodium: 220 mg; Cholesterol: 110 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 24 g



PUMPKIN CHEESECAKE IN GINGERSNAP CRUST

Recipe Yield: 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust

Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/

Ingredients

Crust:

1-1/4 cups gingersnap crumbs

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonful*

Cheesecake:

3 packages (8 ounces each) reduced-fat cream cheese, softened

1-1/4 cups Equal Spoonful**

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 cup pumpkin puree (canned or homemade)

2 eggs

2 egg whites

2 tablespoons cornstarch

2 teaspoons vanilla

Topping:

1 cup reduced-fat sour cream

2 tablespoons Equal Spoonful***

1/2 teaspoon vanilla

* May substitute 4-1/2 packets Equal sweetener

** May substitute 30 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.

Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.

Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat

CINNAMON PUMPKIN TORTE

Contributed by Marilyn Helton of Cinnamon Hearts

24 Servings

Source: Magic Herbs

Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml

Ingredients

Nonstick cooking spray

1 (18.25 oz) pkg low-fat yellow cake mix

1/4 cup low-fat margarine, melted

1 egg, slightly beaten (or 1/4 cup egg substitute)

1 (30-ounce) can pumpkin pie mix (with spices already added)

2 eggs, beaten (or 1/2 cup egg substitute)

2/3 cup canned evaporated skim milk

2 Tbsp sugar

1 tsp cinnamon

Directions

Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.

Set aside 1 cup of yellow cake mix for topping.

Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.

Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.

Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.

Bake 40 to 45 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat

Halloween Recipes

Since tomorrow is Halloween, today's post deals with Halloween food. Here are six yummy recipes, including Pumpkin Boo-kies and Spooky Chocolate Peanut Butter Balls. Enjoy!

CRANBERRY APPLE CRISP

Yield: 8 servings

Source: Equal

View Online: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

SPOOKY CHOCOLATE PEANUT BUTTER BALLS

This begins, “Add some spooky details like white chocolate eyes or pretzel spider legs to make these bite-sized desserts even more perfect for a halloween celebration!”

This recipe, as well as the next one (Pumpkin Boo-kies) came from Diabetic Connect, which is now Upwellbeing. Unfortunately, I can't find a link for either one on the new site.

Ingredients

2 Cups Roasted Peanuts

8 Packets Truvia Sweetener

1/2 Cup (8 squares) Unsweetened Chocolate

5 tsp Honey

1-2 TBSP Granulated White Sugar Substitute

Directions

In a food processor, pulse the peanuts until well ground.

Add Truvia and Honey to the peanuts. Pulse again until dough becomes sticky.

Line a baking sheet or cutting board with parchment or wax paper.

Roll peanut butter dough into 1-inch balls and place on parchment/wax paper. Place in fridge for 15-20 minutes until firm

Place the chocolate squares in plastic microwave safe bowl. Melt in the microwave in short 15 second intervals until smooth.

Add 1-2 tablespoons of sugar substitute to melted chocolate.

Using two spoons, cover each peanut butter ball with melted chocolate. Place back on paper and place in refrigerator for 15-20 more minutes.

Using a sharp knife, remove the excess chocolate edges from the peanut butter balls.

Enjoy!

Nutritional Facts: Servings: 20; Calories: 147.3; Fat: 13.2 g; Carbohydrate: 9.1 g; Dietary Fiber: 3.1 g; Sugars: 2.1 g

PUMPKIN BOO-KIES

This recipe begins, “Scared by high-carb Halloween treats? Feast on these yummy pumpkin cookies instead!”

Ingredients

1 cooking spray

2 cups sugar

1 cup unsweetened applesauce

2 eggs, beaten

4 cups flour, all purpose, white, bleached, enriched, baked value sifted

2 cups whole wheat flour

1/4 tsp salt

1 tsp baking soda

3 tbsp pumpkin pie spice

2 cups pumpkin, canned, unsalted (or thick cooked)

1 cup chopped pecans (or any other nuts)

Directions

Using an electric mixer, blend sugar and apple sauce, add eggs.

In a separate bowl, stir together flours, salt, soda, and spice.

Mix dry ingredients into creamed mixture alternately with the pumpkin. Add nuts.

Form into two logs, wrap in waxed paper, and chill thoroughly in refrigerator until dough is stiff. (This will be several hours or overnight).

Preheat oven to 375 degrees F. Spray baking sheets with cooking spray.

Slice dough thin, about 1/8-inch, and bake for 10 to 12 minutes. Remove promptly to cooling rack. Cookies will be thin, light, and crisp. Browning is not easily seen.

Nutritional Facts: Servings: 1; Calories 43.3; Total Carbs 8.2 g; Dietary Fiber 0.7 g; Sugars 3 g; Total Fat 1 g; Saturated Fat 0.1 g; Unsaturated Fat 0.9 g; Potassium 30.4 mg; Protein 1 g; Sodium 18.9 mg

Dietary Exchanges: 1/4 Starch

GRANNY SMITH'S APPLE CRISP

This recipe begins, “A perfect warm dessert to serve a cool autumn day.”

Yield: 8 servings

Serving size: 3/4 cup crisp

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1123.shtml

Ingredients

1 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon ground cinnamon

1 teaspoon orange zest

1/4 cup orange juice

5 Granny Smith apples, peeled, cored and cut into 1/4-inch slices

1 cup uncooked old-fashioned oats

2 tablespoons Splenda No Calorie Sweetener, Granulated

1/4 teaspoon ground cinnamon

2 tablespoons butter, softened

1/2 cup crisp rice cereal

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with vegetable cooking spray. Set aside.

Make Filling: Whisk together Splenda Granulated Sweetener, cinnamon, orange zest and orange juice in a large bowl; add apples and toss to coat. Transfer mixture to prepared pan; set aside.

Make Topping: Stir together oats, Splenda Granulated Sweetener, and cinnamon in a medium bowl; cut butter in with a pastry blender or 2 knives until mixture is crumbly. Stir in cereal and walnuts. Spoon topping over apples.

Bake 45 minutes or until topping is lightly browned. Serve warm.

Nutritional Information Per Serving: Calories: 160; Calories from Fat: 80; Protein: 3 g; Fat: 8 g; Sodium: 45 mg; Cholesterol: 10 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 10 g; Carbohydrates: 21 g

CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE

This recipe begins, “Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.”

Yield: 4 servings

Source: Almond Board of California

Author: Robin Miller

Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml

Ingredients

4 boneless skinless chicken breast halves (about 5 ounces each)

4 ounces crumbled blue cheese (any variety, including Gorgonzola)

1/2 cup slivered almonds

1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced

3 teaspoons chopped fresh dill

salt and freshly ground pepper

4 teaspoons olive oil

1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)

Directions

Preheat the oven to 400F.

Coat a shallow roasting pan with cooking spray.

Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.

Arrange chicken in prepared pan and set aside.

In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.

Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).

Bake 25 to 30 minutes, until chicken is golden brown and cooked through.

Nutritional Information Per Serving: Calories: 490; Protein: 53 g; Fat: 25 g; Sodium: 867 mg; Cholesterol: 141 mg; Saturated Fat: 7.9 g; Carbohydrates: 11 g

CRANBERRY-APPLE SPINACH SALAD

Yield: 4 servings

Print Version: http://diabeticgourmet.com/recipes/html/442.shtml

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

Tuesday Recipes

It's the last Tuesday of October. Here are six yummy recipes to help you through the day, including Calypso Beef Soup and Butternut Squash Enchiladas with Salsa Verde. Enjoy!

STRIP STEAKS WITH BROILED ASPARAGUS

Yield: 2 servings

View online: http://diabeticgourmet.com/recipes/html/727.shtml

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml

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.

Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus

Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable

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

CALYPSO BEEF SOUP

Recipe Yield: Makes 6 servings

Source: NCBA

View this online at https://diabeticgourmet.com/diabetic-recipes/calypso-beef-soup.

Ingredients

1-1/2 pounds 95% ground beef

1 cup diced peeled sweet potato

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 teaspoon curry powder

2 tablespoons all-purpose flour

2 cups water or ready-to-serve beef broth

1 can (15-1/2 ounces) black-eyed peas, rinsed, drained

1 can (13-1/2 ounces) light unsweetened coconut milk

2 cups packed fresh baby spinach leaves

3 tablespoons chopped fresh thyme

Salt and ground black pepper

Directions

Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.

Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.

Notes:

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.

Nutritional Information Per Serving: Calories: 308; Fat: 11 g; Saturated Fat: 6 g; Fiber: 4 g; Sodium: 327 mg; Cholesterol: 76 mg; Protein: 30 g; Carbohydrates: 22 g

SPINACH VEGETABLE KUGEL

The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6

Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package (300g) fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g

Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

NECTARINE AND BERRY TART

This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”

Recipe Yield: Yield: 8 servings

Source: Equal

Recipe and image appear courtesy of Equal.

View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's yummy recipes include Mushroom Meatloaf and Tikka Kebabs. Enjoy!

RED POTATO SALAD

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.

Ingredients

2 quarts water

1 pound potatoes

6 tablespoons red onions, diced

1/2 cup celery, diced

3 tablespoons light mayonnaise

2 tablespoons Dijon mustard

1/2 teaspoon salt

1/2 teaspoon black pepper

2 green onions, chopped

Directions

In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.

Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.

Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g

Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat

CHICKPEA SOUP

Recipe Yield: Serves: 6 (1-cup) Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.

Ingredients

1 teaspoon virgin olive oil

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, sliced

1 carrot, sliced

1/2 small red bell pepper, diced

1 cup canned Italian plum tomatoes with liquid

1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil

1 cup canned chickpeas (garbanzos), rinsed, drained

4 cups Chicken Broth

Pepper to taste

Directions

In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.

Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Starch/Bread

TIKKA KEBABS

Recipe Yield: Makes 4 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

Ingredients

1/2 cup low-fat plain yogurt

1 garlic clove, minced

1 tsp. grated fresh ginger, or 1/4 tsp. ground

1 tsp. tomato paste

1 Tbsp. curry powder

Salt and freshly ground black pepper, to taste

12 oz. boneless skinned chicken breast, cut in 24 pieces

8 1-inch cubes fresh or canned pineapple

1 medium red onion, cut in 20 wedges

1 large green bell pepper, cut in 20 pieces

Canola oil cooking spray

Directions

In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

Preheat grill or broiler. Soak skewers in water at least 15 minutes.

Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information Per Serving: Calories: 161; Fat: 2 g; Sodium: 81 mg; Protein: 23 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

MUSHROOM MEATLOAF

Yield: 8 servings

View online: http://diabeticgourmet.com/recipes/html/739.shtml

Source: Secrets of Good-Carb Low-Carb Living

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml

Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at http://diabeticgourmet.com/recipes/html/240.shtml

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

Meatless Monday

It's time for another Meatless Monday. Today's yummy offerings include Easy Vegan Tempeh Chili and Roasted Potatoes with Garlic and Rosemary. Enjoy!

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

MASHED TURNIPS WITH ROASTED GARLIC

Servings: 8

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

TERIYAKI TOFU KABOBS

Recipe Yield: Yield 4 servingsServing Size: 2 skewers

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (4 servings)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat

BLUEBERRY MUFFINS

Blueberry-filled muffins that have a cake-like texture.

Yield: 12 muffins

Serving size: 1 muffin

View Online: http://diabeticgourmet.com/recipes/html/998.shtml

Ingredients

2 cups all purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 cup light margarine, softened

1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated

1/4 cup honey

2 large eggs

1 teaspoon vanilla extract

1/2 cup 1% low-fat milk

1 cup fresh or frozen blueberries, thawed

Directions

Place oven rack in top 1/3 of oven.

Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.

Sift together flour, baking powder and salt, set aside.

Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.

Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.

Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.

Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g

Friday Recipes

It's Friday, the end of the work week (for many of us). Here are six yummy recipes to help you through the weekend, including Vegetable Stir-Fry and Beef Teriyaki. Enjoy!

TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES

This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”

Servings: 8

http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives

Ingredients

4 sweet potatoes (medium, rinsed and scrubbed)

6 slices cooked bacon

1/4 cup sour cream

2 tbsps chopped fresh chives

1/2 cup shredded Monterey Jack cheese

Directions

Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.

Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.

Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.

Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

TUSCAN CHICKEN BREASTS WITH POLENTA

Recipe Yield: Servings: 8

View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.

Ingredients

4 cups defatted low sodium chicken broth

1 cup yellow cornmeal

1/2 teaspoon garlic powder

1/2 teaspoon dried Italian seasoning

1/4 teaspoon salt

1/4 teaspoon pepper

8 skinless chicken breast halves (3 pounds)

Nonstick cooking spray

Fresh spinach leaves, steamed (optional)

Tuscan Tomato Sauce (recipe follows below)

Directions

In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.

Heat oven to 350 degrees F.

Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.

Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.

Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.

TUSCAN TOMATO SAUCE

Makes: About 3 cups

Ingredients

Nonstick cooking spray

1/2 cup chopped onion

2 cloves garlic, minced

8 plum tomatoes, coarsely chopped

1 can (8 ounces) tomato sauce

2 teaspoons dried basil leaves

2 teaspoons dried oregano leaves

2 teaspoons dried rosemary

1/2 teaspoon pepper

Directions

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.

Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.

Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g

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

SOUTHERN PECAN PIE

Recipe Yield: Servings: 10

View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce.

Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth.

Add to fruit sweetner mixture and blend.

Beat in eggs, one at a time.

Stir in the vanilla and coffee.

Pour mixture into pie shell.

Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams

Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat

VEGETABLE-CHICKEN NOODLE SOUP

Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)

To view this online, click here.

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g

Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online here.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g

Carbohydrates: 1 grams

Diabetic Exchanges: 2-1/2 Low-Fat Meat

Apples

Who doesn't love apples? While they might not scream autumn quite as loudly as, say, pumpkins or corn, apple recipes seem big this time of year. Think: apple pie on holiday tables...Enough said!

And with that, here are six diabetic apple recipes to get you through the day, including Cranberry Apple Crisp and Chicken Stuffed with Apples, Almonds and Blue Cheese. Enjoy!

APPLE CINNAMON MUFFINS

Servings: 12

View Online: http://diabeticgourmet.com/recipes/html/170.shtml

Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

MINIATURE APPLE MUFFINS

This recipe begins, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”

Yield: 36 servings

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1120.shtml

Ingredients

3/4 cup Splenda No Calorie Sweetener, Granulated

1 cup butter, softened

2 teaspoons molasses

2 large eggs

1/3 cup apple juice concentrate, thawed

2 teaspoons grated fresh lemon peel

2 cups all-purpose flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1 teaspoon baking soda

1/2 teaspoon salt

1 cup peeled, shredded fresh apple

2/3 cup old-fashioned oats

1/2 cup raisins

Directions

Preheat oven to 400 degrees F. Lightly spray miniature muffin pans with vegetable cooking spray; set aside.

Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended. Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.

Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.

Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.

Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 11 g

CRANBERRY APPLE CRISP

Yield: 8 servings

Source: Equal

View Online: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

GRANNY SMITH'S APPLE CRISP

This recipe begins, “A perfect warm dessert to serve a cool autumn day.”

Yield: 8 servings

Serving size: 3/4 cup crisp

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1123.shtml

Ingredients

1 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon ground cinnamon

1 teaspoon orange zest

1/4 cup orange juice

5 Granny Smith apples, peeled, cored and cut into 1/4-inch slices

1 cup uncooked old-fashioned oats

2 tablespoons Splenda No Calorie Sweetener, Granulated

1/4 teaspoon ground cinnamon

2 tablespoons butter, softened

1/2 cup crisp rice cereal

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with vegetable cooking spray. Set aside.

Make Filling: Whisk together Splenda Granulated Sweetener, cinnamon, orange zest and orange juice in a large bowl; add apples and toss to coat. Transfer mixture to prepared pan; set aside.

Make Topping: Stir together oats, Splenda Granulated Sweetener, and cinnamon in a medium bowl; cut butter in with a pastry blender or 2 knives until mixture is crumbly. Stir in cereal and walnuts. Spoon topping over apples.

Bake 45 minutes or until topping is lightly browned. Serve warm.

Nutritional Information Per Serving: Calories: 160; Calories from Fat: 80; Protein: 3 g; Fat: 8 g; Sodium: 45 mg; Cholesterol: 10 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 10 g; Carbohydrates: 21 g

CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE

This recipe begins, “Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.”

Yield: 4 servings

Source: Almond Board of California

Author: Robin Miller

Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml

Ingredients

4 boneless skinless chicken breast halves (about 5 ounces each)

4 ounces crumbled blue cheese (any variety, including Gorgonzola)

1/2 cup slivered almonds

1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced

3 teaspoons chopped fresh dill

salt and freshly ground pepper

4 teaspoons olive oil

1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)

Directions

Preheat the oven to 400F.

Coat a shallow roasting pan with cooking spray.

Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.

Arrange chicken in prepared pan and set aside.

In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.

Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).

Bake 25 to 30 minutes, until chicken is golden brown and cooked through.

Nutritional Information Per Serving: Calories: 490; Protein: 53 g; Fat: 25 g; Sodium: 867 mg; Cholesterol: 141 mg; Saturated Fat: 7.9 g; Carbohydrates: 11 g

WASHINGTON STATE APPLE BUTTER

Yield: 3 Cups (24 Servings)

Source: The New Family Cookbook for People with Diabetes

Book info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/694.shtml

Ingredients

2-1/2 pounds Golden Delicious apples, cored and cut into eighths

2 tablespoons fresh lemon juice

3/4 teaspoon ground cinnamon

1/8 teaspoon ground cloves

1/8 teaspoon ground mace

1 tablespoon brown sugar

Directions

Combine the apples, 3/4 cup water, and the lemon juice in a large non-stick pot. Bring to a boil over medium-high heat. Cover and simmer for 30 minutes. Drain.

Push the apples through a food mill or strainer to puree and remove skin. Return the applesauce to the pot of water; add the cinnamon, cloves, mace, and brown sugar. Simmer, uncovered, over low heat until mixture thickens, about 45 to 60 minutes, stirring often.

Cover and refrigerate. Apple butter keeps in the refrigerator for 1 week. Freeze for longer storage.

Nutritional Information Per Serving (2 tablespoons): Calories: 26, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 0 g, Diabetic Exchanges: 1/2 Fruit

Wednesday Recipes

Here are six very yummy diabetic recipes to help you through the day, including Chicken Cordon Bleu, Turkey Casserole, and Lemon Chiffon Pie. (Yes, you can have an occasional slice of pie...this one is diabetic friendly. Just remember: moderation!) Enjoy!

QUICK MINESTRONE

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/quick-minestrone.

Ingredients

1/4 pound lean ham, cut into small pieces

1 can (10-3/4 oz.) condensed onion soup

2 cups canned tomatoes (with juice), cut into pieces

1/2 cup each: diced carrot and celery

1 medium zucchini, diced

1 large clove garlic, minced

1/3 cup minced fresh parsley

1 bay leaf

1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper

5 cups water

1 cup broken uncooked spaghetti

1 can (15 oz.) cannellini, navy or other white beans, undrained

1/4 cup grated Parmesan cheese

Directions

In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.

Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.

Nutritional Information Per Serving: Calories: 122; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Protein: 8.9 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

LEMON CHIFFON PIE

Recipe Yield: Servings: 8

View this online at http://diabeticgourmet.com/recipes/html/157.shtml

Ingredients

3 tbsp margarine

3 tbsp sugar

3/4 cup graham wafer crumbs

1/2 tsp lemon peel, grated

1/4 tsp cinnamon

1/8 tsp salt

1/4 tsp nutmeg

1/4 cup lemon juice

1/8 tsp allspice

1/2 cup sweetener equivalent to sugar

1 tbsp unflavored gelatine (1 pkg)

1/3 cup powdered skim milk

1/2 cup water

1/3 cup ice water

2 eggs, separated

1 tbsp lemon juice

Directions

Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.

In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.

Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.

Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch/Bread, 1 Fat

CHICKEN WITH PEPPERS

Recipe Yield: Servings: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

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

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Protein: 28.5 g; Carbohydrates: 10 g

Diabetic Exchanges: 2 Vegetable, 3 Meat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

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

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

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

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

It's the Great Pumpkin!

I don't know about you, but one of the many things I love about this time of year is the abundance of pumpkin recipes. True, you can go to almost any grocery store and buy canned pumpkin year 'round. But autumn just says pumpkin. Pumpkin patches selling all sized pumpkins for jack-'o-lanterns, pumpkin pies for fall holidays...That said, here are six diabetic pumpkin recipes to help get you in the fall-mood, including Pumpkin Risotto and October Bisque. Enjoy!

Pumpkins in front of Earth Fare in Seminole, Florida



PUMPKIN SOUP

Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Print Version: http://diabeticgourmet.com/recipes/html/409.shtml

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Sodium: 318 mg; Cholesterol: 1 mg; Fat: 3 g; Carbohydrates: 15 g; Exchanges: 1 Starch

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat



PUMPKIN BARS

Servings: 36 Bars

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

Author: Patti Lynch

Print Version: http://diabeticgourmet.com/recipes/html/163.shtml

Ingredients

1/2 cup margarine

1/2 cup fruit sweetener

1/2 cup mashed banana (1 medium banana)

1 egg

1/2 cup canned pumpkin

2 tsp vanilla

1-1/2 cups flour

1 tsp cinnamon

1 tsp each: ginger, allspice, baking soda

1/2 cup raisins

1/2 cup chopped nuts

Topping:

3 Tbsp orange juice concentrate

3 Tbsp fruit sweetener

2 tsp orange rind, freshly grated

1 tsp vanilla

Directions

Combine margarine, fruit sweetener, and mashed banana. Beat in egg, pumpkin & vanilla.

Combine dry ingredients and stir into pumpkin mixture. Add raisins and nuts. Spread into a 9 x 13-inch pan which has been sprayed with a non-stick coating.

Bake 20-25 minutes at 325 degrees, or until firm in the center.

Combine juice concentrate, 3 Tbsp fruit sweetener, orange rind and 1 tsp vanilla. Spread glaze over warm bars.

Nutritional Information Per Serving: Calories: 78; Sodium: 54 mg; Cholesterol: 8 mg; Fat: 4 g; Carbohydrates: 10 g; Exchanges: 2/3 Bread, 1 Fat

CINNAMON PUMPKIN TORTE

Contributed by Marilyn Helton of Cinnamon Hearts

24 Servings

Source: Magic Herbs

Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml

Ingredients

Nonstick cooking spray

1 (18.25 oz) pkg low-fat yellow cake mix

1/4 cup low-fat margarine, melted

1 egg, slightly beaten (or 1/4 cup egg substitute)

1 (30-ounce) can pumpkin pie mix (with spices already added)

2 eggs, beaten (or 1/2 cup egg substitute)

2/3 cup canned evaporated skim milk

2 Tbsp sugar

1 tsp cinnamon

Directions

Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.

Set aside 1 cup of yellow cake mix for topping.

Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.

Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.

Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.

Bake 40 to 45 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable



PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

PUMPKIN POLKA DOT COOKIES

Yield: Makes about 4 dozen. Serving size: 1 cookie

Source: Equal

Print Version: http://diabeticgourmet.com/recipes/html/879.shtml

This begins, “Chocolate chips enhance the flavor of the pumpkin and spices in these easy to make drop cookies. The hearty blend is perfectfor the end of the year holidays.”

Ingredients

1/2 cup stick butter, softened

1-1/4 cups Equal Spoonful*

3 tablespoons light molasses

1 cup canned pumpkin

1 egg

1-1/2 teaspoons vanilla

1-2/3 cups all-purpose flour

1 teaspoon baking powder

1-1/4 teaspoons ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup mini semi-sweet chocolate chips

* May substitute 30 packets Equal sweetener

Directions

Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.

Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday (since not everyone wants to try a day without meat). Todays' offerings include Chicken with Sun-Dried Tomatoes and Grilled Indian Kabobs with Sweet Onions and Red Bell Peppers. (Sounds yummy, right?) Enjoy!

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

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

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

CHICKPEA SOUP

Recipe Yield: Serves: 6 (1-cup) Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.

Ingredients

1 teaspoon virgin olive oil

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, sliced

1 carrot, sliced

1/2 small red bell pepper, diced

1 cup canned Italian plum tomatoes with liquid

1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil

1 cup canned chickpeas (garbanzos), rinsed, drained

4 cups Chicken Broth

Pepper to taste

Directions

In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.

Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Starch/Bread

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

Diabetic Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat

MARINATED ARTICHOKE APPETIZERS

Yield: 24 appetizers; Serving Size: 1 appetizer

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.

Ingredients

24 marinated artichoke quarters, drained

24 cherry or grape tomatoes

8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes

Directions

Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable

CHICKEN WITH SUN-DRIED TOMATOES

Recipe Yield: Yield: 4 servings

Source: Magic Menus for People with Diabetes

Book Title: Magic Menus for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g

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

GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS

Recipe Yield: Serves 8-10.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

View this online at https://diabeticgourmet.com/diabetic-recipe/grilled-indian-kabobs-with-sweet-onions-and-red-bell-peppers.

Ingredients

1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes

2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares

2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks

12 (12-inch) skewers , soaked in water for at least 30 minutes

Vegetable oil cooking spray

Indian Spice Paste:

4 large cloves garlic

2 tablespoons curry powder

1 tablespoon kosher salt

1 tablespoon ground cumin

1 tablespoon ground coriander

1/4 teaspoon cayenne

1/2 cup fresh lemon juice

2 tablespoons olive oil

2 tablespoons water

Directions

To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.

Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.

Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.

Notes:

These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.

Nutritional Information Per Serving: Calories: 225; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 420 mg; Cholesterol: 80 mg; Protein: 27 g; Carbohydrates: 8 g