Tuesday Recipes

It seems that most of us, even if we aren't diabetic, have friends and family who are. Sometimes cooking for someone who is can be challenging or, at least, intimidating. But it doesn't have to be. And it also doesn't have to be bland, as anyone who has read more than one post here knows. That said, here are today's offerings, including Easy Homemade Meatloaf, Light Spinach Salad, and Greek Chicken. Enjoy!

SWEDISH MEATBALLS

This recipe is courtesy of Glucerna Shakes.

Ingredients

1 pound extra lean ground sirloin

1 8-oz can Vanilla Glucerna Shake

1/2 C onion, grated

1 medium potato, grated

1/2 C dry bread crumbs

1/2 tsp salt

1 10 3/4 oz can condensed Healthy Request cream of mushroom soup

3/4 C fat-free, no-sodium beef broth

1/4 tsp garlic powder

1/8 tsp onion powder

1 1/2 tsp Worcestershire sauce

1/4 tsp pepper (optional)

3 C cooked egg noodles

Directions

Preheat oven to 425 degrees.

In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.

In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.

Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.

Meatballs & sauce can be frozen in individual servings for quick meals.

Nutrition (fixed w/Glucerna Shake): Servings: 6

Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g

Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat

ZUCCHINI AND CARROTS WITH FRESH HERBS

Yield: 6 servings

Serving size: 3/4 cup

View online: http://diabeticgourmet.com/recipes/html/768.shtml

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

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

Ingredients

2 medium carrots, sliced

4 medium zucchinis, cut into julienne strips

2 tablespoons unsalted butter

1 tablespoon chopped fresh or 1 teaspoon dried thyme

1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed

2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat

LIGHT SPINACH SALAD

Yield: 2 servings

View online: http://diabeticgourmet.com/recipes/html/775.shtml

Source: Magic Menus for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml

Ingredients

4 cups torn fresh spinach

4 ounces cooked boneless skinless chicken breast, cubed

1 medium orange, peeled, seeded, and sectioned

1/2 cup sliced mushrooms

1 small onion, sliced

2 ounces Cheddar cheese, cubed or in strips

2 tablespoons reduced-fat salad dressing

Directions

Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.

Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit

SUN-DRIED TOMATO AND ARTICHOKE PIZZAS

Yield: 24 appetizers; Serving size: 1 appetizer

View online: http://diabeticgourmet.com/recipes/html/773.shtml

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

Ingredients

4 whole-wheat or oat-bran pita pockets (6-inch rounds)

1/4 cup chopped sun-dried tomatoes packed in olive oil, drained

1 cup chopped canned or marinated artichoke hearts, well drained

1 cup shredded reduced-fat mozzarella cheese

Directions

Preheat oven to 400 degrees F.

Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.

Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.

Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat

EASY HOMEMADE MEATLOAF

Servings: 6

To view this recipe online, click here.

Ingredients

1 egg

2 tablespoons green pepper, chopped fine

2 cups lean ground round (15% fat or less)

1 teaspoon salt

2 slice bread, cubed fine

1/2 teaspoon dry mustard

1/4 cup catsup

1 tablespoon prepared horseradish

1/3 cup onion, chopped fine

Directions

Preheat oven to 400 degrees F.

Mix all ingredients well. Form into a loaf. Place in foil-lined 5x9 pan. Bake until done (15-20 minutes).

Nutritional Information Per Serving: Calories: 258 ; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat

GREEK CHICKEN

Recipe Yield: Yield: 4-6 servings

Source: Fix-It and Forget-It Diabetic Cookbook

Book Title: Fix-It and Forget-It Diabetic Cookbook

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

Ingredients

4 potatoes, unpeeled, quartered

2 pounds chicken pieces, trimmed of skin and fat

2 large onions, quartered

1 whole bulb garlic, minced

3 teaspoons dried oregano

3/4 teaspoon salt

1/2 teaspoon pepper

1 tablespoon olive oil

Directions

Place potatoes in bottom of slow cooker.

Add chicken, onions, and garlic. Sprinkle with seasonings.

Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.

Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g

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