It's finally Friday. Here are six yummy recipes to help you through the weekend, including Avocado Turkey Burger and Sweet Potato Pie. Enjoy!
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl. Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g
Exchanges: 1 Bread/Starch
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Info: http://diabeticgourmet.com/book_archive/details/23.shtml
View Online: http://diabeticgourmet.com/recipes/html/498.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving
Calories: 110 ; Protein: 7 g ; Fat: 3 g ; Sodium: 283 mg; Cholesterol: 3 mg ; Carbohydrates: 15 g; Dietary Fiber: 5 g, Sugars: 3 g
Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving
Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Exchanges: 1-1/2 Starch, 2 Vegetable
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
FETTUCCINE SALAD WITH ROASTED GARLIC, ONIONS, PEPPERS
Serves: 8
Serving Size: 1/8 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/495.shtml
Ingredients
2 bulbs garlic
Olive oil cooking spray
3 medium onions, cut into wedges
2 large red bell peppers, cut into 1/2-inch slices
2 tablespoons olive oil or vegetable oil
2 tablespoons lemon juice
2 tablespoons finely chopped parsley
1/2 teaspoon salt
1/4 teaspoon pepper
8 ounces fettuccine, cooked, warm
Directions
Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan.
Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.
Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm.
Nutritional Information Per Serving: Calories: 151; Protein: 5 g; Fat: 4.5 g; Sodium: 184 mg; Cholesterol: 0 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 Fat
AVOCADO TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
You can view this online at https://diabeticgourmet.com/diabetic-recipes/avocado-turkey-burger.
Ingredients
1/2 cup unsweetened applesauce
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
2 teaspoons no-salt seasoning
5 small whole wheat buns
5 slices light Cheddar cheese
1 avocado, peeled and diced
Directions
Drain applesauce in a strainer to eliminate excess liquid. Mix ground turkey, applesauce and no-salt seasoning.
Form mixture into 5 patties. Cook patties according to package directions. Always cook to well-done, 165F as measured by a meat thermometer.
Place burgers on bun bottoms. Top with cheese and avocado. Cover with bun top.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 240; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 410 mg; Cholesterol: 50 mg; Protein: 30 g; Carbohydrates: 15 g; Sugars: 3 g
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