Here are today's six yummy diabetic recipes to get you through the day, including Spicy Thai Chicken and Chocolate-Cherry Parfait. Enjoy!
MASHED TURNIPS WITH ROASTED GARLIC
Yield: Makes 8 servings.
View Online: http://diabeticgourmet.com/recipes/html/34.shtml
Source: Family Circle's All-Time Favorite Recipes
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored, 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: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
BEEF STEAK AND ROASTED VEGETABLE SALAD
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/1007.shtml
Source: NCBA
Ingredients
2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick
8 cups torn salad greens
3/4 cup Italian dressing
Roasted Vegetables:
16 small mushrooms
1 large red, yellow or green bell pepper, cut into 1-inch wide strips
1 medium Japanese eggplant, sliced (1-inch)
1 medium onion, cut into 8 wedges
1 medium zucchini, sliced (1-inch)
2 tablespoons balsamic vinegar
2 large cloves garlic, minced
1 teaspoon dried rosemary leaves
Directions
Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.
Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.
Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.
Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g
SPICY THAI CHICKEN
Servings: 2 (4 oz. each)
View recipe: http://diabeticgourmet.com/recipes/html/143.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=143
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Protein: 35 g; Fat: 4 g; Sodium: 85 mg; Carbohydrates: 331; Exchanges: 4 Lean Meat
CHOCOLATE-CHERRY PARFAIT
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/158.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=158
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding1 pound fresh bing cherries, pitted, cut in half (or frozen, thawed)
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
QUINOA SALAD
Yield: 4 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml
Ingredients
1/2 cup raw quinoa, rinsed
1/4 cup finely chopped yellow pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
2 tablespoons minced fresh parsley
1-1/2 tablespoons olive oil
4 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons minced green onions
Fresh ground pepper and salt to taste
Directions
Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.
In a 1-quart saucepan bring 1-1/2 cups water to a boil.
Add the quinoa and bring to a boil.
Lower the heat to simmer, cover, and cook for 15 minutes.
Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.
In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.
Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.
Refrigerate for 1 hour. Serve over lettuce if desired.
Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat
Thursday, April 30, 2020
Wednesday, April 29, 2020
Wednesday Recipes
Today's offerings include Spicy Portuguese Beef Steak Kabobs and Bold Thai Burger. Enjoy!
PEANUT BUTTER COOKIE BITES
Recipe Yield: Yield: 24 cookies
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-cookie-bites.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes.
Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 150 mg; Protein: 4 g; Carbohydrates: 10 g; Sugars: 3 g
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
STRAWBERRY YOGURT TARTS
Recipe Yield: Yield: 15 servings; Serving Size: 2 tarts.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-yogurt-tarts.
Ingredients
2 pkg. mini phyllo shells (15 count)
Filling Ingredients
6 oz. nonfat plain yogurt
1 cup diced strawberries
1/4 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1 teaspoon vanilla
1 teaspoon orange juice
Directions
Thaw phyllo shells according to manufacturer's directions.
Mix all filling ingredients together. Refrigerate for 10 minutes.
Fill each shell with 2 teaspoons of yogurt mixture.
Nutritional Information Per Serving: Calories: 35; Fat: 1 g; Fiber: 1 g; Sodium: 20 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 1 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
SPICY PORTUGUESE BEEF STEAK KABOBS
Recipe Yield: Yield: 6 servings
Source: The Beef Checkoff
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.
Ingredients
1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick
1 large red bell pepper, cut into 1-inch pieces
Seasoning:
2 tablespoons chopped fresh cilantro
2 tablespoons olive oil
2 teaspoons hot pepper sauce
1 clove garlic, minced
1/4 to 1/2 teaspoon crushed red pepper (optional)
Directions
Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.
Alternately thread beef and bell pepper onto six 10-inch metal skewers.
Place kabobs on grid over medium, ash-covered coals.
Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.
Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
PEANUT BUTTER COOKIE BITES
Recipe Yield: Yield: 24 cookies
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-cookie-bites.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes.
Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 150 mg; Protein: 4 g; Carbohydrates: 10 g; Sugars: 3 g
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
STRAWBERRY YOGURT TARTS
Recipe Yield: Yield: 15 servings; Serving Size: 2 tarts.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-yogurt-tarts.
Ingredients
2 pkg. mini phyllo shells (15 count)
Filling Ingredients
6 oz. nonfat plain yogurt
1 cup diced strawberries
1/4 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1 teaspoon vanilla
1 teaspoon orange juice
Directions
Thaw phyllo shells according to manufacturer's directions.
Mix all filling ingredients together. Refrigerate for 10 minutes.
Fill each shell with 2 teaspoons of yogurt mixture.
Nutritional Information Per Serving: Calories: 35; Fat: 1 g; Fiber: 1 g; Sodium: 20 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 1 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
SPICY PORTUGUESE BEEF STEAK KABOBS
Recipe Yield: Yield: 6 servings
Source: The Beef Checkoff
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.
Ingredients
1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick
1 large red bell pepper, cut into 1-inch pieces
Seasoning:
2 tablespoons chopped fresh cilantro
2 tablespoons olive oil
2 teaspoons hot pepper sauce
1 clove garlic, minced
1/4 to 1/2 teaspoon crushed red pepper (optional)
Directions
Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.
Alternately thread beef and bell pepper onto six 10-inch metal skewers.
Place kabobs on grid over medium, ash-covered coals.
Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.
Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
Tuesday, April 28, 2020
Chicken
There was a time when chicken was a Sunday-only meal.
Now, it's an any time meal. Check out Chicken and Broccoli in Mushroom Sauce, Chicken with Tri-Colored Peppers, or any of the other yummy chicken recipes in today's post. Enjoy!
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan.
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Recipe Yield: Servings: 6
Source: American Heart Association
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce.
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
CHICKEN STEW WITH RED WINE
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-stew-with-red-wine.
Ingredients
4 boneless, skinless chicken breast halves
2 teaspoons olive oil
1 medium onion, chopped
2 large cloves garlic, minced
1 tablespoon flour
3/4 cup reduced-sodium fat-free chicken broth
3/4 cup dry red wine OR reduced-sodium fat-free chicken broth
1 bay leaf
1-1/2 teaspoons dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
Salt, to taste
Directions
Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.
Nutritional Information Per Serving: Calories: 207; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Protein: 26.8 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 3 Meat
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
CHICKEN WITH TRI-COLORED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g
Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
Now, it's an any time meal. Check out Chicken and Broccoli in Mushroom Sauce, Chicken with Tri-Colored Peppers, or any of the other yummy chicken recipes in today's post. Enjoy!
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan.
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Recipe Yield: Servings: 6
Source: American Heart Association
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce.
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
CHICKEN STEW WITH RED WINE
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-stew-with-red-wine.
Ingredients
4 boneless, skinless chicken breast halves
2 teaspoons olive oil
1 medium onion, chopped
2 large cloves garlic, minced
1 tablespoon flour
3/4 cup reduced-sodium fat-free chicken broth
3/4 cup dry red wine OR reduced-sodium fat-free chicken broth
1 bay leaf
1-1/2 teaspoons dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
Salt, to taste
Directions
Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.
Nutritional Information Per Serving: Calories: 207; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Protein: 26.8 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 3 Meat
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
CHICKEN WITH TRI-COLORED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-tri-colored-peppers.
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Protein: 27 g; Carbohydrates: 10 g
Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
Monday, April 27, 2020
Meatless Monday
It's time for another Meatless Monday. Here are six yummy diabetic vegetarian recipes to get you through the day, including Grilled Vegetables with Basil Dressing and Apple and Squash Bake. Enjoy!
Note: For a second week in a row, there won't be a Double-Post Monday. Not sure if I'll be bringing that back...
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
AMAZING NEW ORLEANS BRAISED ONIONS
Yield: 10 servings
Source: America's Everyday Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/590.shtml
Note: This recipe originally called for condensed beef broth, but since this is posted on Meatless Monday, I changed it to veggie broth.
Ingredients
2 to 3 large Spanish onions
6 to 9 whole cloves
1/2 teaspoon salt
1/2 teaspoon cracked black peppercorns
Pinch ground thyme
Grated zest and juice of 1 orange
1/2 cup condensed vegetable broth, undiluted
Finely chopped fresh parsley, optional
Hot pepper sauce, optional
Directions
Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.
Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.
Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.
When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.
Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
ITALIAN EGGPLANT DIP
Recipe Yield: Servings: 6 (1/2 cup servings)
Source: ESTEE
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-eggplant-dip.
Ingredients
Non-stick cooking spray
5 cups (1 medium) eggplant, diced
1 cup chopped green pepper
1 cup chopped onion
1 cup sliced fresh mushrooms
2 cloves garlic, minced
1/2 cup ESTEE Ketchup
1/2 cup water
1 Tbsp red wine vinegar
1/2 tsp each ESTEE Fructose, ESTEE Salt-It, and dried oregano
2 tbsp sliced pimento-stuffed olives
1-1/2 tbsp pine nuts
ESTEE Ranch Style Snack Crisps or Italian bread
Directions
Spray large skillet with nonstick cooking spray; heat over medium heat. Add next 5 ingredients; cook, stirring, 5 minutes. Reduce heat to low, simmer covered about 15 minutes.
Add remaining ingredients, and simmer an additional 30 minutes, stirring occasionally. Cool before serving. Serve with ESTEE Ranch Style Snack Crisps or Italian bread.
Nutritional Information Per Serving: Calories: 84; Fat: 2 g; Sodium: 265 mg; Protein: 3 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Starch
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing.
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Note: Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
Note: For a second week in a row, there won't be a Double-Post Monday. Not sure if I'll be bringing that back...
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
AMAZING NEW ORLEANS BRAISED ONIONS
Yield: 10 servings
Source: America's Everyday Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/590.shtml
Note: This recipe originally called for condensed beef broth, but since this is posted on Meatless Monday, I changed it to veggie broth.
Ingredients
2 to 3 large Spanish onions
6 to 9 whole cloves
1/2 teaspoon salt
1/2 teaspoon cracked black peppercorns
Pinch ground thyme
Grated zest and juice of 1 orange
1/2 cup condensed vegetable broth, undiluted
Finely chopped fresh parsley, optional
Hot pepper sauce, optional
Directions
Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.
Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.
Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.
When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.
Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
ITALIAN EGGPLANT DIP
Recipe Yield: Servings: 6 (1/2 cup servings)
Source: ESTEE
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-eggplant-dip.
Ingredients
Non-stick cooking spray
5 cups (1 medium) eggplant, diced
1 cup chopped green pepper
1 cup chopped onion
1 cup sliced fresh mushrooms
2 cloves garlic, minced
1/2 cup ESTEE Ketchup
1/2 cup water
1 Tbsp red wine vinegar
1/2 tsp each ESTEE Fructose, ESTEE Salt-It, and dried oregano
2 tbsp sliced pimento-stuffed olives
1-1/2 tbsp pine nuts
ESTEE Ranch Style Snack Crisps or Italian bread
Directions
Spray large skillet with nonstick cooking spray; heat over medium heat. Add next 5 ingredients; cook, stirring, 5 minutes. Reduce heat to low, simmer covered about 15 minutes.
Add remaining ingredients, and simmer an additional 30 minutes, stirring occasionally. Cool before serving. Serve with ESTEE Ranch Style Snack Crisps or Italian bread.
Nutritional Information Per Serving: Calories: 84; Fat: 2 g; Sodium: 265 mg; Protein: 3 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Starch
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing.
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Note: Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
Friday, April 24, 2020
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Grilled Chicken Breasts With Fruit Salsa and Lemon-Glazed Baby Carrots. Enjoy!
AFRICAN BEEF SPINACH STEW (SHOKO)
This recipe begins, “This spicy and hearty stew will hit the spot!”
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko
Ingredients
1 can tomatoes — undrained
1 whole hot chili peppers
2 large onions
1/4 cup chopped green bell pepper — capsicum
6 tbsp vegetable oil
2 lb beef steak, cut in cubes
1 cup water — or beef broth
1/4 tsp sugar
1/4 tsp salt
2 tsp cayenne pepper
1 1/2 tsp minced ginger
1 lb fresh spinach
Directions
Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.
Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.
Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.
Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.
Cover, lower the heat, and simmer for 2 hours.
Stir occasionally to keep from burning.
Meanwhile, soak the spinach in warm water for 15 minutes.
Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.
After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.
Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.
Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
PASTA SALAD
This comes from the infamous long-since-forgotten emailing list, though I suspect it's a diabetic recipe, as it has the nutritional info. Yield: 6 servings (6 cups total)
Ingredients
3 cups cooked tricolor spiral pasta (1-1/2 cups dry), or 3 cups other cooked pasta
1 large ripe tomato, cored, seeded, and chopped
1 medium green bell pepper, cored, seeded, and chopped
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
1/2 cup black olives, drained and sliced
1/2 cup prepared fat-free Italian or Parmesan-pepper dressing
Directions
Combine all the ingredients; toss to mix. Chill to blend the flavors. (This salad is even better the second day.)
Nutritional Information Per Serving (1 cup): Calories: 165, Fat: 4 g, Cholesterol: 10 mg, Sodium: 355 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 9 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Fat
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
CHICKEN AND EGGPLANT PARMESAN
Yield: 4 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-eggplant-parmesan.
Ingredients
4 crosswise slices of eggplant, skin on, approximately 1/2 inch thick
1 whole egg
1 egg white
1 tablespoon water or milk
2/3 cup seasoned bread crumbs
3 tablespoons chopped fresh parsley
1 tablespoon grated Parmesan cheese
1 pound skinless, boneless chicken breasts (about 4)
2 teaspoons vegetable oil
1 teaspoon minced garlic
1/2 cup tomato pasta sauce
1/2 cup grated mozzarella cheese
Directions
Preheat oven to 425 degrees F. Spray baking sheet with vegetable spray.
In a small bowl, whisk together whole egg, egg white and water. On plate stir together bread crumbs, parsley and Parmesan. Dip eggplant slices in egg wash, then coat with bread-crumb mixture. Place on prepared pan and bake for 20 minutes, or until tender, turning once.
Meanwhile, pound chicken breasts between slices of waxed paper to 1/4-inch thickness. Dip chicken in remaining egg wash, then coat with remaining bread-crumb mixture. heat oil and garlic in nonstick skillet sprayed with vegetable spray and cook for 4 minutes, or until golden brown, turning once.
Spread 1 tablespoon of tomato sauce on each eggplant slice. Place one chicken breast on top of each eggplant slice. Spread another 1 tablespoon of tomato sauce on top of each chicken piece. Sprinkle with cheese and bake for 5 minutes or until cheese melts.
Nutritional Information Per Serving: Calories: 325; Fat: 11 g; Sodium: 924 mg; Cholesterol: 127 mg; Protein: 35 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Lean Meat
LEMON-GLAZED BABY CARROTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 2 Vegetables, 1/2 Fat
AFRICAN BEEF SPINACH STEW (SHOKO)
This recipe begins, “This spicy and hearty stew will hit the spot!”
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko
Ingredients
1 can tomatoes — undrained
1 whole hot chili peppers
2 large onions
1/4 cup chopped green bell pepper — capsicum
6 tbsp vegetable oil
2 lb beef steak, cut in cubes
1 cup water — or beef broth
1/4 tsp sugar
1/4 tsp salt
2 tsp cayenne pepper
1 1/2 tsp minced ginger
1 lb fresh spinach
Directions
Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.
Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.
Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.
Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.
Cover, lower the heat, and simmer for 2 hours.
Stir occasionally to keep from burning.
Meanwhile, soak the spinach in warm water for 15 minutes.
Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.
After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.
Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.
Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
PASTA SALAD
This comes from the infamous long-since-forgotten emailing list, though I suspect it's a diabetic recipe, as it has the nutritional info. Yield: 6 servings (6 cups total)
Ingredients
3 cups cooked tricolor spiral pasta (1-1/2 cups dry), or 3 cups other cooked pasta
1 large ripe tomato, cored, seeded, and chopped
1 medium green bell pepper, cored, seeded, and chopped
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
1/2 cup black olives, drained and sliced
1/2 cup prepared fat-free Italian or Parmesan-pepper dressing
Directions
Combine all the ingredients; toss to mix. Chill to blend the flavors. (This salad is even better the second day.)
Nutritional Information Per Serving (1 cup): Calories: 165, Fat: 4 g, Cholesterol: 10 mg, Sodium: 355 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 9 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Fat
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
CHICKEN AND EGGPLANT PARMESAN
Yield: 4 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-eggplant-parmesan.
Ingredients
4 crosswise slices of eggplant, skin on, approximately 1/2 inch thick
1 whole egg
1 egg white
1 tablespoon water or milk
2/3 cup seasoned bread crumbs
3 tablespoons chopped fresh parsley
1 tablespoon grated Parmesan cheese
1 pound skinless, boneless chicken breasts (about 4)
2 teaspoons vegetable oil
1 teaspoon minced garlic
1/2 cup tomato pasta sauce
1/2 cup grated mozzarella cheese
Directions
Preheat oven to 425 degrees F. Spray baking sheet with vegetable spray.
In a small bowl, whisk together whole egg, egg white and water. On plate stir together bread crumbs, parsley and Parmesan. Dip eggplant slices in egg wash, then coat with bread-crumb mixture. Place on prepared pan and bake for 20 minutes, or until tender, turning once.
Meanwhile, pound chicken breasts between slices of waxed paper to 1/4-inch thickness. Dip chicken in remaining egg wash, then coat with remaining bread-crumb mixture. heat oil and garlic in nonstick skillet sprayed with vegetable spray and cook for 4 minutes, or until golden brown, turning once.
Spread 1 tablespoon of tomato sauce on each eggplant slice. Place one chicken breast on top of each eggplant slice. Spread another 1 tablespoon of tomato sauce on top of each chicken piece. Sprinkle with cheese and bake for 5 minutes or until cheese melts.
Nutritional Information Per Serving: Calories: 325; Fat: 11 g; Sodium: 924 mg; Cholesterol: 127 mg; Protein: 35 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Lean Meat
LEMON-GLAZED BABY CARROTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 2 Vegetables, 1/2 Fat
Thursday, April 23, 2020
Thursday Recipes
Here are six recipes to help you through the day. Today's offerings include Mexican Chicken Soup and Baked Beef Empanadas. Enjoy!
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
GINGERBREAD MUFFINS
Recipe Yield: 12 servings
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 starch, 1/2 fat
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
MEXICAN CHICKEN SOUP
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g
INDONESIAN TOFU AND VEGETABLE STEW
Recipe Yield: Yield: 8 servings. Serving Size: 1 cup
Source: Patricia Chuey, RD
View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Notes:
With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
GINGERBREAD MUFFINS
Recipe Yield: 12 servings
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 starch, 1/2 fat
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
MEXICAN CHICKEN SOUP
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g
INDONESIAN TOFU AND VEGETABLE STEW
Recipe Yield: Yield: 8 servings. Serving Size: 1 cup
Source: Patricia Chuey, RD
View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Notes:
With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g
Wednesday, April 22, 2020
Wednesday Recipes
Well, it's the middle of the week, otherwise known as hump day. Here are six yummy recipes to help you through the day, including Caribbean Beef Burgers with Mango Salsa and Chicken Cacciatore. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
CHICKEN CACCIATORE
Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened.
Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch; 4 Lean Meat
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
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
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
CHICKEN CACCIATORE
Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened.
Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch; 4 Lean Meat
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
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
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
Tuesday, April 21, 2020
Tuesday Recipes
There are times when we all seem to need a little yumminess. (Yes, yumminess is the technical term.) Here are six yummy diabetic recipes to help you through the day, including a Pumpkin Roll and Sweet Potato Pie. Enjoy!
GINGERBREAD MUFFINS
Recipe Yield: 12 servings
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 starch, 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
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
SANTA FE CHICKEN
Recipe Yield: Yield: 6 servings
Source: Campbells; Culinary.net and FamilyFeatures
View this online at https://diabeticgourmet.com/diabetic-recipe/santa-fe-chicken.
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (about 1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10 3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Notes:
This Santa Fe Chicken is a flavorful one-skillet dish and it’s a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Nutritional Information Per Serving: Calories: 308; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 486 mg; Cholesterol: 78 mg;Protein: 35 g; Carbohydrates: 27 g
GINGERBREAD MUFFINS
Recipe Yield: 12 servings
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 starch, 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
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
SANTA FE CHICKEN
Recipe Yield: Yield: 6 servings
Source: Campbells; Culinary.net and FamilyFeatures
View this online at https://diabeticgourmet.com/diabetic-recipe/santa-fe-chicken.
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (about 1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10 3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Notes:
This Santa Fe Chicken is a flavorful one-skillet dish and it’s a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Nutritional Information Per Serving: Calories: 308; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 486 mg; Cholesterol: 78 mg;Protein: 35 g; Carbohydrates: 27 g
Monday, April 20, 2020
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Easy Vegan Tempeh Chili and Buttery Spaghetti Squash. Enjoy!
Note: Today's Meatless Monday will be a stand-alone post, without a double-post following it.
PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS
Recipe Yield: Yield: 24 servings Serving size: 1 cheesecake cup
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-and-chocolate-cheesecake-cups.
Ingredients
Crust
36 Reduced-Fat Chocolate Wafers
1/4 cup Splenda No Calorie Sweetener, Granulated
5 tablespoons light butter, melted
Peanut Butter Center
1/2 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons reduced fat peanut butter
3 tablespoons reduced fat cream cheese
Chocolate Filling
4 ounces unsweetened chocolate
8 ounces reduced fat cream cheese
1 3/4 cups Splenda No Calorie Sweetener, Granulated
1/2 cup skim milk
1/2 cup egg substitute
1 teaspoon vanilla
2 ounces sugar-free chocolate, melted
Directions
Preheat oven to 350 degrees F.
Make CRUST. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.
Make PEANUT BUTTER CENTER. Place all center ingredients in a small bowl. Mix until well blended. Set aside.
Make CHOCOLATE FILLING. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.
Assemble CUPS. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups. Place approx. 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.
Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch. Chill for approx. 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.
Notes:
A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Protein: 3 g; Carbohydrates: 11 g; Sugars: 5 g
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
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
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
BUTTERY SPAGHETTI SQUASH
Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.
Note: This recipe originally called for chicken broth, but since I'm posting it on a Meatless Monday, I exchanged it for vegetable broth.
Ingredients
3 pounds spaghetti squash, halved lengthwise, seeded
2 tablespoons butter, melted
1/4 cup vegetable broth
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon black pepper
Directions
Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.
Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.
Mix butter, broth, parsley, salt and pepper; add to squash. Serve.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
Note: Today's Meatless Monday will be a stand-alone post, without a double-post following it.
PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS
Recipe Yield: Yield: 24 servings Serving size: 1 cheesecake cup
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-and-chocolate-cheesecake-cups.
Ingredients
Crust
36 Reduced-Fat Chocolate Wafers
1/4 cup Splenda No Calorie Sweetener, Granulated
5 tablespoons light butter, melted
Peanut Butter Center
1/2 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons reduced fat peanut butter
3 tablespoons reduced fat cream cheese
Chocolate Filling
4 ounces unsweetened chocolate
8 ounces reduced fat cream cheese
1 3/4 cups Splenda No Calorie Sweetener, Granulated
1/2 cup skim milk
1/2 cup egg substitute
1 teaspoon vanilla
2 ounces sugar-free chocolate, melted
Directions
Preheat oven to 350 degrees F.
Make CRUST. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.
Make PEANUT BUTTER CENTER. Place all center ingredients in a small bowl. Mix until well blended. Set aside.
Make CHOCOLATE FILLING. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.
Assemble CUPS. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups. Place approx. 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.
Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch. Chill for approx. 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.
Notes:
A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Protein: 3 g; Carbohydrates: 11 g; Sugars: 5 g
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
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
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
BUTTERY SPAGHETTI SQUASH
Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.
Note: This recipe originally called for chicken broth, but since I'm posting it on a Meatless Monday, I exchanged it for vegetable broth.
Ingredients
3 pounds spaghetti squash, halved lengthwise, seeded
2 tablespoons butter, melted
1/4 cup vegetable broth
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon black pepper
Directions
Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.
Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.
Mix butter, broth, parsley, salt and pepper; add to squash. Serve.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
Friday, April 17, 2020
Friday Recipes
It's finally Friday. Here's to the weekend! And here are six yummy recipes to help you through that weekend, including Chicken and Mushroom Fricassee and Mocha Cheesecake Bars. Enjoy!
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-CRUSTED CHICKEN BREAST
This recipe begins, “A healthy way to fry chicken.”
Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.
Ingredients
For chicken:
4 boneless, skinless chicken breasts (3 oz each)
1 egg white (or substitute liquid egg white)
1 C fat-free evaporated milk
1 C breadcrumbs
1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
1 C whole-wheat flour
2 Tbsp olive oil or vegetable oil
For salad:
2 Tbsp lemon juice
1/2 Tbsp olive oil
4 C red leaf lettuce, rinsed and dried
1 C cherry tomatoes, rinsed and halved
1/4 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with one piece of chicken.
Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
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