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
Friday, June 27, 2025
Wednesday, June 25, 2025
Wednesday Recipes
We're half-way through the week. Today's recipes include Beef and Broccoli Stir Fry and Pumpkin Cheesecake. Enjoy!
CHICKEN BREASTS WITH ROSEMARY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g
Diabetic Exchanges: 1/2Vegetable, 3 Meat
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
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
HUNGARIAN BEEF GOULASH
This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."
Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups
To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
BEEF AND BROCCOLI STIR FRY
This is from Everyday Diabetic Recipes, and begins, "You'll be able to put take-out on hold once you're armed with this fresh-tasting Beef and Broccoli Stir Fry. Don't forget to pick up a box of fortune cookies to make your Chinese dinner complete!"
Cook Time: 5 minute; Serves: 6
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Beef-and-Broccoli-Stir-Fry-105430.
Ingredients
3/4 cup beef broth
1 tablespoon light soy sauce
1 teaspoon garlic powder
1/4 teaspoon ground ginger
1/2 teaspoon black pepper
1 tablespoon packed light brown sugar
1 tablespoon cornstarch
1 pound beef top or bottom round steak, cut into 1/4-inch julienne strips
2 medium-sized onions, cut into 1/2-inch wedges
1 bunch broccoli, cut into florets
Directions
In a small bowl, combine the beef broth, soy sauce, garlic powder, ginger, pepper, brown sugar, and cornstarch; mix well and set aside.
Coat a large skillet or wok with cooking spray. Add beef, and brown over medium-high heat for 5 minutes, stirring frequently. Add onions and broccoli, and cook 3 to 4 minutes, or until onion is tender.
Add beef broth mixture to skillet and stir constantly for 2 to 3 minutes, or until sauce begins to thicken. Serve immediately.
Notes
Add zing by sprinkling this with orange zest for extra color and freshness.
CHICKEN BREASTS WITH ROSEMARY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g
Diabetic Exchanges: 1/2Vegetable, 3 Meat
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
EGGPLANT AND SAUSAGE SLOW COOKER BAKED ZITI
This is from Eating Well, and begins, "Using a slow cooker makes this Italian style dish an easy meal for any night of the week."
Prep Time: 25 minutes; Additional Time: 3 hours 35 minutes; Total Time: 4 hours; Servings: 6
To view this online, go to https://www.eatingwell.com/recipe/263593/eggplant-and-sausage-slow-cooker-baked-ziti/.
Ingredients
4 ounces bulk sweet Italian sausage
4 cups peeled and chopped eggplant
2 medium fennel bulbs, trimmed, cored, and thinly sliced
1 (14.5 ounce) can crushed fire-roasted tomatoes
1/2 cup water
1/4 cup dry white wine
2 tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried Italian seasoning, crushed
6 to 8 ounces dried cut ziti or penne pasta
1/2 cup snipped fresh basil
1 cup shredded part-skim mozzarella cheese (4 ounces)
Snipped fresh basil
Directions
In a large skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat.
In a 5- to 6-quart slow cooker combine sausage, eggplant, fennel, tomatoes, water, wine, tomato paste, garlic and Italian seasoning. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in pasta and basil. Cover and cook for 30 minutes (see Tip). Stir pasta mixture. Sprinkle with cheese. Cover and cook for 10 minutes more. Let stand, uncovered, for 5 to 10 minutes before serving. Sprinkle with additional basil.
Tips
Tips: Skip the last 30 minutes of cooking by tossing eggplant mixture and basil with 6 to 8 ounces of cooked pasta. Sprinkle with cheese; continue as directed.
HUNGARIAN BEEF GOULASH
This is from Eating Well, and begins, "This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle."
Cook Time: 30 minutes; Additional Time: 4 hours; Total Time: 4 hours 30 minutes; Servings: 8; Yield: 8 cups
To view this online, go to https://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/.
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1-1/2 to 2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4-1/2 hours on high or 7 to 7-1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
BEEF AND BROCCOLI STIR FRY
This is from Everyday Diabetic Recipes, and begins, "You'll be able to put take-out on hold once you're armed with this fresh-tasting Beef and Broccoli Stir Fry. Don't forget to pick up a box of fortune cookies to make your Chinese dinner complete!"
Cook Time: 5 minute; Serves: 6
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Beef-and-Broccoli-Stir-Fry-105430.
Ingredients
3/4 cup beef broth
1 tablespoon light soy sauce
1 teaspoon garlic powder
1/4 teaspoon ground ginger
1/2 teaspoon black pepper
1 tablespoon packed light brown sugar
1 tablespoon cornstarch
1 pound beef top or bottom round steak, cut into 1/4-inch julienne strips
2 medium-sized onions, cut into 1/2-inch wedges
1 bunch broccoli, cut into florets
Directions
In a small bowl, combine the beef broth, soy sauce, garlic powder, ginger, pepper, brown sugar, and cornstarch; mix well and set aside.
Coat a large skillet or wok with cooking spray. Add beef, and brown over medium-high heat for 5 minutes, stirring frequently. Add onions and broccoli, and cook 3 to 4 minutes, or until onion is tender.
Add beef broth mixture to skillet and stir constantly for 2 to 3 minutes, or until sauce begins to thicken. Serve immediately.
Notes
Add zing by sprinkling this with orange zest for extra color and freshness.
Tuesday, June 24, 2025
Taco Tuesday
It's time for another Taco Tuesday. Today's diabetic-friendly recipes include Sweet Potato and Spinach Chicken Tacos and Mini Chicken and Bacon Tacos. Enjoy!
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
TURKEY TACOS
This is from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Yield: 6 servings; Serving Size: 1 taco
To view this online, go to https://diabetesfoodhub.org/recipes/turkey-tacos.
Ingredients
2 tsp olive oil
1/2 red onion (diced)
2 tbsp finely diced jalapeño pepper
16 oz 94% lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp Plain Nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
TURKEY TACOS
This is from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Yield: 6 servings; Serving Size: 1 taco
To view this online, go to https://diabetesfoodhub.org/recipes/turkey-tacos.
Ingredients
2 tsp olive oil
1/2 red onion (diced)
2 tbsp finely diced jalapeño pepper
16 oz 94% lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp Plain Nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
Monday, June 23, 2025
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Easy Vegan Tempeh Chili and Veggie Patch Soup. Enjoy!
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SUMMER PARTY SALAD
This is from Everyday Diabetic Recipes, and begins, "We all love having several easy salad recipes to make during the summer, but this salad, is not only easy. It's gorgeous! Plus, whether you use it as an appetizer with pita chips, or as a side dish for the main course, everyone is going to love our Summer Party Salad! It's full of vibrant colors, and so much yummy flavor that no matter how you serve this up, it's going to disappear nearly as quickly as it took to throw together."
Serve: 12; Makes: 12 cups; Chill Time: 1 hour
To view this online, go to https://www.everydaydiabeticrecipes.com/Misc-Salads/Summer-Party-Salad.
Ingredients
1/3 cup extra virgin olive oil
4 tablespoons lime juice
3 cloves garlic, minced
2 tablespoons finely chopped cilantro
1/4 teaspoon salt
1/2 teaspoon black pepper
1 (15-ounce) can chick peas, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1-1/2 cup cherry tomatoes, cut into quarters
1 cup frozen corn, thawed
1 cup chopped cucumber
1/2 cup thinly sliced scallion
Directions
In a medium bowl, whisk olive oil, lime juice, garlic, cilantro, salt, and pepper; set aside.
In a large bowl, combine remaining ingredients. Pour dressing over salad and toss until evenly coated.
Refrigerate 1 hour or until ready to serve.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup.
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: 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
Direction
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
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SUMMER PARTY SALAD
This is from Everyday Diabetic Recipes, and begins, "We all love having several easy salad recipes to make during the summer, but this salad, is not only easy. It's gorgeous! Plus, whether you use it as an appetizer with pita chips, or as a side dish for the main course, everyone is going to love our Summer Party Salad! It's full of vibrant colors, and so much yummy flavor that no matter how you serve this up, it's going to disappear nearly as quickly as it took to throw together."
Serve: 12; Makes: 12 cups; Chill Time: 1 hour
To view this online, go to https://www.everydaydiabeticrecipes.com/Misc-Salads/Summer-Party-Salad.
Ingredients
1/3 cup extra virgin olive oil
4 tablespoons lime juice
3 cloves garlic, minced
2 tablespoons finely chopped cilantro
1/4 teaspoon salt
1/2 teaspoon black pepper
1 (15-ounce) can chick peas, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1-1/2 cup cherry tomatoes, cut into quarters
1 cup frozen corn, thawed
1 cup chopped cucumber
1/2 cup thinly sliced scallion
Directions
In a medium bowl, whisk olive oil, lime juice, garlic, cilantro, salt, and pepper; set aside.
In a large bowl, combine remaining ingredients. Pour dressing over salad and toss until evenly coated.
Refrigerate 1 hour or until ready to serve.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup.
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: 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
Direction
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
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
Friday, June 13, 2025
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Halibut with Grilled Flatbread and a Grilled Onion Burger. Enjoy!
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
View this inline at 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
GRILLED ONION BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-onion-burger.
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Notes:
Here’s a healthier version of a classic burger topped with grilled onions and all the fixings.
Nutritional Information Per Serving: Calories: 368; Fat: 10 g; Saturated Fat: 4 g; Fiber: 2 g; Sodium: 324 mg; Protein: 39 g; Carbohydrates: 27 g
MOROCCAN-STYLE SPICED HALIBUT WITH GRILLED FLATBREAD
Recipe Yield: Yield: 4 servings. Serving Size: 1 halibut fillet with 1 cup vegetables.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org
View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-style-spiced-halibut-with-grilled-flatbread.
Ingredients
1 cinnamon stick
1 tsp coriander
1 tsp paprika
1 tsp ginger
1/8 tsp cayenne pepper
2 Tbsp canola oil
4-5 ribs celery, cut on the bias
1 large onion, diced
2 cloves garlic, minced
1/2 cup low-sodium chicken broth
4 Roma tomatoes, seeded and finely chopped
4 halibut fillets (6 oz)
4 pieces grilled flatbread
Directions
In large non-stick pan, add cinnamon stick, coriander, paprika, ginger and cayenne pepper. Toast over medium high heat until fragrant, about 30 seconds.
Add canola oil, celery and onion and cook 3-5 minutes until vegetables are softened. Stir in garlic. Add chicken broth and chopped tomatoes. Continue to cook uncovered about 8-10 minutes.
Push halibut fillets into sauce. Reduce heat, cover and simmer gently until fish is just cooked through, about 8 to 10 minutes. Serve with grilled flatbread.
Notes:
Halibut is often called the steak of the fish family due to its thickness and texture. See how this meaty, flaky white fish gets spiced up in sweet and savory ways.
Nutritional Information Per Serving: Calories: 320; Fat: 11 grams; Saturated Fat: 1 grams; Fiber: 4 grams; Sodium: 170 milligrams; Cholesterol: 55 milligrams; Protein: 38 grams; Carbohydrates: 14 grams
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup.
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.
Notes: Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
View this inline at 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
GRILLED ONION BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-onion-burger.
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Notes:
Here’s a healthier version of a classic burger topped with grilled onions and all the fixings.
Nutritional Information Per Serving: Calories: 368; Fat: 10 g; Saturated Fat: 4 g; Fiber: 2 g; Sodium: 324 mg; Protein: 39 g; Carbohydrates: 27 g
MOROCCAN-STYLE SPICED HALIBUT WITH GRILLED FLATBREAD
Recipe Yield: Yield: 4 servings. Serving Size: 1 halibut fillet with 1 cup vegetables.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org
View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-style-spiced-halibut-with-grilled-flatbread.
Ingredients
1 cinnamon stick
1 tsp coriander
1 tsp paprika
1 tsp ginger
1/8 tsp cayenne pepper
2 Tbsp canola oil
4-5 ribs celery, cut on the bias
1 large onion, diced
2 cloves garlic, minced
1/2 cup low-sodium chicken broth
4 Roma tomatoes, seeded and finely chopped
4 halibut fillets (6 oz)
4 pieces grilled flatbread
Directions
In large non-stick pan, add cinnamon stick, coriander, paprika, ginger and cayenne pepper. Toast over medium high heat until fragrant, about 30 seconds.
Add canola oil, celery and onion and cook 3-5 minutes until vegetables are softened. Stir in garlic. Add chicken broth and chopped tomatoes. Continue to cook uncovered about 8-10 minutes.
Push halibut fillets into sauce. Reduce heat, cover and simmer gently until fish is just cooked through, about 8 to 10 minutes. Serve with grilled flatbread.
Notes:
Halibut is often called the steak of the fish family due to its thickness and texture. See how this meaty, flaky white fish gets spiced up in sweet and savory ways.
Nutritional Information Per Serving: Calories: 320; Fat: 11 grams; Saturated Fat: 1 grams; Fiber: 4 grams; Sodium: 170 milligrams; Cholesterol: 55 milligrams; Protein: 38 grams; Carbohydrates: 14 grams
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup.
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.
Notes: Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
Thursday, June 12, 2025
Desserts
Just because someone is diabetic doesn't mean that he or she has to forgo Desserts. Check out these diabetic-friendly desserts, including Italian Lemon Cookies and Super Strawberry Fluff. Enjoy!
CHRISTMAS GINGERBREAD MEN COOKIES
Recipe Yield: Yield: 30 servings; Serving Size: 1 (4-inch) gingerbread cookie
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/christmas-gingerbread-men-cookies.
Ingredients
2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
3/4 cup unsalted butter, room temperature
1 cup Splenda Brown Sugar Blend
1 large egg
1 large egg yolk
Directions
Mix together flour, baking soda, salt, ginger, cinnamon and allspice into a medium bowl. Set aside.
Cream butter and Splenda Brown Sugar Blend in a large bowl until smooth. Beat in egg and egg yolk. Stir in dry ingredients and mix until dough forms. Shape dough into a disc, wrap, and refrigerate for 2 hours.
Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper.
Roll out dough to 1/4 inch thick on a lightly floured surface. Using a 4-inch cookie cutter, cut dough and place on cookie sheet.
Bake for 15 to 18 minutes. Allow cookies to cool for 2 minutes, then remove from pan and let cool completely on rack.
If you want to decorate with icing, use this sugarfree glaze recipe.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 3 g; Sodium: 65 mg; Cholesterol: 25 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 7 g
ITALIAN LEMON COOKIES
Recipe Yield: Yield: 27 ServingsServing Size: 2 cookies
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/italian-lemon-cookies.
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly. Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Notes:
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 55 mg;Cholesterol: 30 mg; Protein: 2 g; Carbohydrates: 19 g; Sugars: 7 g
ALMOND CHEESECAKE BARS
Recipe Yield: Serves: 20Serving Size: 1 bar
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm.
Top with toasted almonds.
Notes:
Light and creamy cheesecake bars topped with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g
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
CINNAMON GINGER COOKIES
Makes: 30 Cookies
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.
In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.
Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.
Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat
SUPER STRAWBERRY FLUFF
This is from Everyday Diabetic Recipes, and begins, "Here's an easy, low-fat, strawberry dessert recipe that'll taste heavenly, but won't cost you any work at all. Our Super Strawberry Fluff combines two of our favorite fruity flavors to create an easy dessert that'll really satisfy your dessert cravings!"
Prep Time: 5 minutes; Serves: 12
To view this online, go to https://www.everydaydiabeticrecipes.com/Misc-Desserts/Super-Strawberry-Fluff.
Ingredients
1 (0.3-ounce) package sugar-free strawberry gelatin mix
1 (1-ounce) package sugar-free instant vanilla pudding mix
1 cup water
1 (8-ounce) container sugar-free frozen whipped topping
2 cups fresh strawberries, cut into quarters
1 (8-ounce) can crushed pineapple, well drained
1/4 cup mini marshmallows
Directions
In a large bowl, whisk gelatin mix, pudding mix, and water until smooth and thickened. Stir in whipped topping until thoroughly combined.
Fold in strawberries, pineapple, and marshmallows. Refrigerate until ready to serve.
Notes
If you love super strawberry recipes, then check out our collection of Healthy Strawberry Desserts!
CHRISTMAS GINGERBREAD MEN COOKIES
Recipe Yield: Yield: 30 servings; Serving Size: 1 (4-inch) gingerbread cookie
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/christmas-gingerbread-men-cookies.
Ingredients
2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
3/4 cup unsalted butter, room temperature
1 cup Splenda Brown Sugar Blend
1 large egg
1 large egg yolk
Directions
Mix together flour, baking soda, salt, ginger, cinnamon and allspice into a medium bowl. Set aside.
Cream butter and Splenda Brown Sugar Blend in a large bowl until smooth. Beat in egg and egg yolk. Stir in dry ingredients and mix until dough forms. Shape dough into a disc, wrap, and refrigerate for 2 hours.
Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper.
Roll out dough to 1/4 inch thick on a lightly floured surface. Using a 4-inch cookie cutter, cut dough and place on cookie sheet.
Bake for 15 to 18 minutes. Allow cookies to cool for 2 minutes, then remove from pan and let cool completely on rack.
If you want to decorate with icing, use this sugarfree glaze recipe.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 3 g; Sodium: 65 mg; Cholesterol: 25 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 7 g
ITALIAN LEMON COOKIES
Recipe Yield: Yield: 27 ServingsServing Size: 2 cookies
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/italian-lemon-cookies.
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly. Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Notes:
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 55 mg;Cholesterol: 30 mg; Protein: 2 g; Carbohydrates: 19 g; Sugars: 7 g
ALMOND CHEESECAKE BARS
Recipe Yield: Serves: 20Serving Size: 1 bar
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm.
Top with toasted almonds.
Notes:
Light and creamy cheesecake bars topped with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g
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
CINNAMON GINGER COOKIES
Makes: 30 Cookies
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.
In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.
Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.
Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat
SUPER STRAWBERRY FLUFF
This is from Everyday Diabetic Recipes, and begins, "Here's an easy, low-fat, strawberry dessert recipe that'll taste heavenly, but won't cost you any work at all. Our Super Strawberry Fluff combines two of our favorite fruity flavors to create an easy dessert that'll really satisfy your dessert cravings!"
Prep Time: 5 minutes; Serves: 12
To view this online, go to https://www.everydaydiabeticrecipes.com/Misc-Desserts/Super-Strawberry-Fluff.
Ingredients
1 (0.3-ounce) package sugar-free strawberry gelatin mix
1 (1-ounce) package sugar-free instant vanilla pudding mix
1 cup water
1 (8-ounce) container sugar-free frozen whipped topping
2 cups fresh strawberries, cut into quarters
1 (8-ounce) can crushed pineapple, well drained
1/4 cup mini marshmallows
Directions
In a large bowl, whisk gelatin mix, pudding mix, and water until smooth and thickened. Stir in whipped topping until thoroughly combined.
Fold in strawberries, pineapple, and marshmallows. Refrigerate until ready to serve.
Notes
If you love super strawberry recipes, then check out our collection of Healthy Strawberry Desserts!
Wednesday, June 11, 2025
Burgers
It's almost summer. What better time than to break out the Burgers. Today's diabetic-friendly burgers include Caribbean Beef Burgers with Mango Salsa and Grilled Onion Burger. Enjoy!
HAWAIIAN BURGERS
serves 4
Online at http://www.diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g
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
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
FAJITA TURKEY BURGER
Makes 5 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/1326.shtml
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; Protein: 29 g; Fat: 7 g; Sodium: 410 mg; Cholesterol: 60 mg; Saturated Fat: 3.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 23 g
TURKEY BACON BURGERS
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 27 g
HAWAIIAN BURGERS
serves 4
Online at http://www.diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g
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
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
FAJITA TURKEY BURGER
Makes 5 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/1326.shtml
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; Protein: 29 g; Fat: 7 g; Sodium: 410 mg; Cholesterol: 60 mg; Saturated Fat: 3.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 23 g
TURKEY BACON BURGERS
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 27 g
Tuesday, June 10, 2025
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Mini Chicken and Bacon Tacos and Salsa Verde Scrambled Egg Tacos. Enjoy!
FISH TACOS
This is from Lena Lim of Seattle, Washington on Taste of Home. Lena wrote, "A cool sauce with just a bit of zing tops these breaded fish tacos (that are actually healthy!). This recipe is a delicious guilt-free dish that doesn't break the bank."
Prep Time: 30 minutes; Cook Time: 20 minutes; Yield: 8 servings
To view this online, go to https://www.tasteofhome.com/recipes/fish-tacos/.
Ingredients
3/4 cup reduced-fat sour cream
1 can (4 ounces) chopped green chiles
1 tablespoon fresh cilantro leaves
1 tablespoon lime juice
4 tilapia fillets (4 ounces each)
1/2 cup all-purpose flour
1 large egg white, beaten
1/2 cup panko bread crumbs
1 tablespoon canola oil
1/2 teaspoon salt
1/2 teaspoon each white pepper, cayenne pepper and paprika
8 corn tortillas (6 inches), warmed
1 large tomato, finely chopped
Additional fresh cilantro leaves, optional
Directions
Place the sour cream, chiles, cilantro and lime juice in a food processor; cover and process until blended. Set aside.
Cut each tilapia fillet lengthwise into 2 portions. Place the flour, egg white and bread crumbs in separate shallow bowls. Dip tilapia in flour, then egg white, then crumbs.
In a large skillet over medium heat, cook tilapia in oil in batches until fish flakes easily with a fork, 4-5 minutes on each side. Combine the seasonings; sprinkle over fish.
Place a portion of fish on each tortilla; top with about 2 tablespoons of sour cream mixture. Sprinkle with tomato. If desired, top with additional cilantro.
Nutrition Facts: 1 taco: 190 calories, 5g fat (1g saturated fat), 30mg cholesterol, 269mg sodium, 23g carbohydrate (3g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
TACOS CON PUERCO
Recipe Yield: Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
FISH TACOS
This is from Lena Lim of Seattle, Washington on Taste of Home. Lena wrote, "A cool sauce with just a bit of zing tops these breaded fish tacos (that are actually healthy!). This recipe is a delicious guilt-free dish that doesn't break the bank."
Prep Time: 30 minutes; Cook Time: 20 minutes; Yield: 8 servings
To view this online, go to https://www.tasteofhome.com/recipes/fish-tacos/.
Ingredients
3/4 cup reduced-fat sour cream
1 can (4 ounces) chopped green chiles
1 tablespoon fresh cilantro leaves
1 tablespoon lime juice
4 tilapia fillets (4 ounces each)
1/2 cup all-purpose flour
1 large egg white, beaten
1/2 cup panko bread crumbs
1 tablespoon canola oil
1/2 teaspoon salt
1/2 teaspoon each white pepper, cayenne pepper and paprika
8 corn tortillas (6 inches), warmed
1 large tomato, finely chopped
Additional fresh cilantro leaves, optional
Directions
Place the sour cream, chiles, cilantro and lime juice in a food processor; cover and process until blended. Set aside.
Cut each tilapia fillet lengthwise into 2 portions. Place the flour, egg white and bread crumbs in separate shallow bowls. Dip tilapia in flour, then egg white, then crumbs.
In a large skillet over medium heat, cook tilapia in oil in batches until fish flakes easily with a fork, 4-5 minutes on each side. Combine the seasonings; sprinkle over fish.
Place a portion of fish on each tortilla; top with about 2 tablespoons of sour cream mixture. Sprinkle with tomato. If desired, top with additional cilantro.
Nutrition Facts: 1 taco: 190 calories, 5g fat (1g saturated fat), 30mg cholesterol, 269mg sodium, 23g carbohydrate (3g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
SWEET POTATO AND SPINACH CHICKEN TACOS
This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"
Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.
Ingredients
1-1/2 tbsp olive oil
1 clove garlic (minced)
24 oz. baby spinach
1 (about 8 oz) large sweet potato (peeled and diced)
1/4 tsp cumin
1/4 tsp black pepper
4 tbsp water
1 cup cooked shredded chicken
4 6-inch corn tortillas (warmed)
4 tsp light sour cream
1/2 cup pico de gallo or salsa
Directions
In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
TACOS CON PUERCO
Recipe Yield: Yield: Serves 4
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tacos-con-puerco.
Ingredients
1 pound Ground Pork
1 (14-1/2 oz) can tomatoes, diced, fire-roasted
1/4 cup chopped onion
1 tablespoon chili powder
1/4 teaspoon garlic powder
salt, to taste
black pepper, to taste
8 taco shells
2 cups iceberg lettuce, shredded
2 tomatoes, cut in wedges
1 cup Cheddar cheese, shredded
Directions
In heavy skillet, brown ground pork; stir in undrained canned tomatoes, onion, chili powder and garlic powder.
Bring to boiling; reduce heat and simmer, uncovered, until most liquid evaporates, about 15 minutes, stirring occasionally.
Season to taste with salt and pepper.
Heat taco shells and portion filling into shells; top with tomatoes and lettuce.
Notes:
Set up the table for everyone to be able to assemble their own tacos. Remember to have salsa, sour cream, hot sauce, guacamole and other taco favorites for condiments.
Nutritional Information Per Serving: Calories: 285; Fat: 11 g; Saturated Fat: 3 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 57 mg; Protein: 25 g; Carbohydrates: 21 g
Monday, June 9, 2025
Meatless Monday
It's time for another Meatless Monday. Today's diabetic-friendly offerings include Black Bean Burgers with Avocado-Lime Mayo and Spring Vegetable Pilaf. Enjoy!
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
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
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
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
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