If you're like so many of us, you may have thought that having diabetes meant no more baked good.
Fortunately, that's not true. As long as one takes certain precautions, fixes baked goodies without overloading them with stuff that will trigger a rise in your blood sugar, and eat in moderation, you should be fine. (Of course, as with everything else, check with your doctor and/or nutritionist to make sure it's all good!)
These six recipes, all from Diabetic Gourmet, are safe for most diabetics (again, moderation being important), including Vanilla Cream Puffs, Mocha Cheesecake Bars, and Applesauce Brownies. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven
to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
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
Showing posts with label Almond Berry Muffins. Show all posts
Showing posts with label Almond Berry Muffins. Show all posts
Thursday, February 20, 2020
Friday, July 12, 2019
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Hearty Irish Stew and Southern-Style Slaw. Enjoy!
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
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
LOWER-CARB CHOCOLATE CHIP COOKIES
Recipe Yield: Yield: 2 dozenServing size: 1 cookie
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/lower-carb-chocolate-chip-cookies.
Ingredients
1/3 cup stick butter, softened
1 egg
1 teaspoon vanilla
1/3 cup Equal Spoonful or Granulated*
1/3 cup firmly packed light brown sugar
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup semi-sweet chocolate chips or mini chocolate chips
*May substitute 8 packets Equal sweetener
Directions
Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.
Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.
Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Notes:
These reduced-sugar Chocolate Chip Cookies are quick & easy to make — and they’re delicious. Bake an extra batch for the freezer.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch, 1 fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
SPICY PORTUGUESE BEEF STEAK KABOBS
Recipe Yield: Yield: 6 servings
Source: The Beef Checkoff
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.
Ingredients
1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick
1 large red bell pepper, cut into 1-inch pieces
Seasoning:
2 tablespoons chopped fresh cilantro
2 tablespoons olive oil
2 teaspoons hot pepper sauce
1 clove garlic, minced
1/4 to 1/2 teaspoon crushed red pepper (optional)
Directions
Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.
Alternately thread beef and bell pepper onto six 10-inch metal skewers.
Place kabobs on grid over medium, ash-covered coals.
Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.
Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
LOWER-CARB CHOCOLATE CHIP COOKIES
Recipe Yield: Yield: 2 dozenServing size: 1 cookie
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/lower-carb-chocolate-chip-cookies.
Ingredients
1/3 cup stick butter, softened
1 egg
1 teaspoon vanilla
1/3 cup Equal Spoonful or Granulated*
1/3 cup firmly packed light brown sugar
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup semi-sweet chocolate chips or mini chocolate chips
*May substitute 8 packets Equal sweetener
Directions
Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.
Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.
Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Notes:
These reduced-sugar Chocolate Chip Cookies are quick & easy to make — and they’re delicious. Bake an extra batch for the freezer.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch, 1 fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
Monday, June 3, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Mexican Meatball Kabobs and Hearty Irish Stew. Enjoy!
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
LOWER-CARB CHOCOLATE CHIP COOKIES
Recipe Yield: Yield: 2 dozenServing size: 1 cookie
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/lower-carb-chocolate-chip-cookies.
Ingredients
1/3 cup stick butter, softened
1 egg
1 teaspoon vanilla
1/3 cup Equal Spoonful or Granulated*
1/3 cup firmly packed light brown sugar
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup semi-sweet chocolate chips or mini chocolate chips
*May substitute 8 packets Equal sweetener
Directions
Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.
Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.
Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Notes:
These reduced-sugar Chocolate Chip Cookies are quick & easy to make — and they’re delicious. Bake an extra batch for the freezer.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch, 1 fat
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
MEXICAN MEATBALL KABOBS
Recipe Yield: Yield Makes 30 servings, 2 skewers each
View this online at https://diabeticgourmet.com/diabetic-recipes/mexican-meatball-kabobs.
Ingredients
Nonstick cooking spray
3 pounds lean ground beef
2 cups quick oats
1 can (12 fluid ounces) Nestle’s Carnation Evaporated Milk
2 large eggs
1/2 cup ketchup
2 packets (1.25 ounces each) taco seasoning mix
1 teaspoon ground black pepper
3 large bell peppers (any color), cut into 60, 1-inch pieces
60 4-inch wooden skewers
Salsa and sour cream (optional)
Directions
Preheat oven to 350F. Foil-line 3 baking sheets and spray with nonstick cooking spray.
Combine ground beef, oats, evaporated milk, eggs, ketchup, taco seasoning and black pepper in large bowl until just mixed. Form mixture into 120, 1-inch meatballs. Place on prepared baking sheets.
Bake for 15 to 20 minutes or until no longer pink in center. Drain on paper towels, if needed.
Thread two meatballs and one piece of pepper on each skewer. Place on large serving platter. Serve with salsa and sour cream.
Nutritional Information Per Serving: Calories: 110; Fat: 1.5 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 260 mg; Cholesterol: 40 mg; Protein: 11 g; Carbohydrates: 8 g; Sugars: 3 g
CORN MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipe/corn-muffins
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Fat: 2.5 g; Protein: 5 g; Carbohydrates: 15 g
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
LOWER-CARB CHOCOLATE CHIP COOKIES
Recipe Yield: Yield: 2 dozenServing size: 1 cookie
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/lower-carb-chocolate-chip-cookies.
Ingredients
1/3 cup stick butter, softened
1 egg
1 teaspoon vanilla
1/3 cup Equal Spoonful or Granulated*
1/3 cup firmly packed light brown sugar
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup semi-sweet chocolate chips or mini chocolate chips
*May substitute 8 packets Equal sweetener
Directions
Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.
Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.
Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Notes:
These reduced-sugar Chocolate Chip Cookies are quick & easy to make — and they’re delicious. Bake an extra batch for the freezer.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch, 1 fat
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
MEXICAN MEATBALL KABOBS
Recipe Yield: Yield Makes 30 servings, 2 skewers each
View this online at https://diabeticgourmet.com/diabetic-recipes/mexican-meatball-kabobs.
Ingredients
Nonstick cooking spray
3 pounds lean ground beef
2 cups quick oats
1 can (12 fluid ounces) Nestle’s Carnation Evaporated Milk
2 large eggs
1/2 cup ketchup
2 packets (1.25 ounces each) taco seasoning mix
1 teaspoon ground black pepper
3 large bell peppers (any color), cut into 60, 1-inch pieces
60 4-inch wooden skewers
Salsa and sour cream (optional)
Directions
Preheat oven to 350F. Foil-line 3 baking sheets and spray with nonstick cooking spray.
Combine ground beef, oats, evaporated milk, eggs, ketchup, taco seasoning and black pepper in large bowl until just mixed. Form mixture into 120, 1-inch meatballs. Place on prepared baking sheets.
Bake for 15 to 20 minutes or until no longer pink in center. Drain on paper towels, if needed.
Thread two meatballs and one piece of pepper on each skewer. Place on large serving platter. Serve with salsa and sour cream.
Nutritional Information Per Serving: Calories: 110; Fat: 1.5 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 260 mg; Cholesterol: 40 mg; Protein: 11 g; Carbohydrates: 8 g; Sugars: 3 g
CORN MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipe/corn-muffins
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Fat: 2.5 g; Protein: 5 g; Carbohydrates: 15 g
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
Thursday, May 30, 2019
Thursday Recipes
Today's yummy offerings include Fajita Turkey Burgers and Vietnamese Pho. Enjoy!
BUTTERSCOTCH OATMEAL COOKIES
Recipe Yield: Yield: about 4 dozen cookies; Serving size: 1 cookie
View this online at https://diabeticgourmet.com/diabetic-recipe/butterscotch-oatmeal-cookies.
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Protein: 1 g; Carbohydrates: 16 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
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
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
BUTTERSCOTCH OATMEAL COOKIES
Recipe Yield: Yield: about 4 dozen cookies; Serving size: 1 cookie
View this online at https://diabeticgourmet.com/diabetic-recipe/butterscotch-oatmeal-cookies.
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Protein: 1 g; Carbohydrates: 16 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
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
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
Thursday, February 28, 2019
Baked Goods
If you're like so many of us, you may have thought that having diabetes meant no more baked good.
Fortunately, that's not true. As long as one takes certain precautions, fixes baked goodies without overloading them with stuff that will trigger a rise in your blood sugar, and eat in moderation, you should be fine. (Of course, as with everything else, check with your doctor and/or nutritionist to make sure it's all good!)
These six recipes, all from Diabetic Gourmet, are safe for most diabetics (again, moderation being important), including Vanilla Cream Puffs, Mocha Cheesecake Bars, and Applesauce Brownies. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
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
Fortunately, that's not true. As long as one takes certain precautions, fixes baked goodies without overloading them with stuff that will trigger a rise in your blood sugar, and eat in moderation, you should be fine. (Of course, as with everything else, check with your doctor and/or nutritionist to make sure it's all good!)
These six recipes, all from Diabetic Gourmet, are safe for most diabetics (again, moderation being important), including Vanilla Cream Puffs, Mocha Cheesecake Bars, and Applesauce Brownies. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
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
Friday, February 3, 2017
Friday Recipes
It's finally Friday! Here are today's six diabetic recipes to help you through the weekend. Enjoy!
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: "The Heart-Smart Diabetes Kitchen" by Chef Nancy Hughes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1263
View recipe with photo: http://diabeticgourmet.com/recipes/html/1263.shtml
Watch video on how to make it: http://diabeticgourmet.com/media/67.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F.
Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick.
Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.
To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk.
Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: "The Heart-Smart Diabetes Kitchen" by Chef Nancy Hughes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1263
View recipe with photo: http://diabeticgourmet.com/recipes/html/1263.shtml
Watch video on how to make it: http://diabeticgourmet.com/media/67.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F.
Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick.
Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.
To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk.
Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
Wednesday, December 28, 2016
Do You Know the Muffin Man?
Muffins! Here are six diabetic muffin recipes for you to try. Enjoy!
MINATURE APPLE MUFFINS
This recipe begins, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”
Yield: 36 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1120.shtml
Ingredients
3/4 cup Splenda No Calorie Sweetener, Granulated
1 cup butter, softened
2 teaspoons molasses
2 large eggs
1/3 cup apple juice concentrate, thawed
2 teaspoons grated fresh lemon peel
2 cups all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1 cup peeled, shredded fresh apple
2/3 cup old-fashioned oats
1/2 cup raisins
Directions
Preheat oven to 400 degrees F.
Lightly spray miniature muffin pans with vegetable cooking spray; set aside.
Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended.
Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.
Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.
Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
This recipe begins, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings
Serving Size: 1 muffin
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F.
Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups.
Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1190.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
ALMOND APRICOT MUFFINS
This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”
Yield: 6 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml
Ingredients
1 serving Crisco Original No-Stick Cooking Spray
1 cup Pillsbury Best All Purpose Flour
1/4 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg
2 tablespoons Crisco Pure Canola Oil
2 tablespoons skim milk
1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins
1/4 teaspoon almond extract
Directions
Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.
Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.
Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.
Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g
GINGERBREAD RAISIN MUFFINS
This recipe begins, “All the flavor of the dessert made into a muffin.”
Yield: 12 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1180.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
MINATURE APPLE MUFFINS
This recipe begins, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”
Yield: 36 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1120.shtml
Ingredients
3/4 cup Splenda No Calorie Sweetener, Granulated
1 cup butter, softened
2 teaspoons molasses
2 large eggs
1/3 cup apple juice concentrate, thawed
2 teaspoons grated fresh lemon peel
2 cups all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1 cup peeled, shredded fresh apple
2/3 cup old-fashioned oats
1/2 cup raisins
Directions
Preheat oven to 400 degrees F.
Lightly spray miniature muffin pans with vegetable cooking spray; set aside.
Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended.
Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.
Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.
Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
This recipe begins, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings
Serving Size: 1 muffin
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F.
Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups.
Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1190.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
ALMOND APRICOT MUFFINS
This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”
Yield: 6 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml
Ingredients
1 serving Crisco Original No-Stick Cooking Spray
1 cup Pillsbury Best All Purpose Flour
1/4 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg
2 tablespoons Crisco Pure Canola Oil
2 tablespoons skim milk
1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins
1/4 teaspoon almond extract
Directions
Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.
Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.
Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.
Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g
GINGERBREAD RAISIN MUFFINS
This recipe begins, “All the flavor of the dessert made into a muffin.”
Yield: 12 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1180.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
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