We're half-way through the week. Here are six diabetic-friendly recipes to help you through the day, including Curry Chicken and Old-Fashioned Baked Custard. Enjoy!
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at:
http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $
Servings: 6 - Difficulty Level: 1
Find this recipe at:
http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Showing posts with label Almond Rice. Show all posts
Showing posts with label Almond Rice. Show all posts
Wednesday, July 19, 2023
Wednesday, April 11, 2018
Sides
Most of us have an easy enough time coming up with the main part of a meal, whether it's chicken, meatloaf, burgers, or what-have-you. But sometimes coming up with a side dish is a little trickier.
Here are six side dishes to help round out your dinner, including Gingered Carrots and Grilled Vegetables with Basil Dressing. Enjoy!
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
GINGERED CARROTS
Source: The Diabetic Newsletter
Recipe Yield: Prep Time: 15 Minutes; Servings: 1; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/gingered-carrots
Ingredients
3/4 pound fresh carrots
1/2 cup chicken broth
Dash onion powder
2 tablepoons fresh lemon juice
1/2 teaspoon ground ginger
1 tablespoon fresh parsley, chopped
1 tablespoon whipped butter
Directions
Cut carrots julienne (matchstick slices) or in thin rounds.
In a saucepan, add the carrots, broth and onion powder.
Cook 15 minutes or until carrots are tender.
Drain, add remaining ingredients, and toss lightly.
Nutritional Information Per Serving: Calories: 56; Fat: 3 g; Sodium: 68 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
TOMATO-BASIL SALAD WITH BALSAMIC DRESSING
Recipe Yield: Servings: 6
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-basil-salad-with-balsamic-dressing
Ingredients
Salad:
4 medium tomatoes, sliced
2 tablespoons chopped fresh basil or 2 teaspoons dried, crumbled
Dressing:
2 tablespoons balsamic vinegar
1 tablspoon olive oil
1/2 teaspoon sugar
1/4 teaspoon pepper
Remaining Ingredients:
2 tablespoons shredded fat-free mozzarella cheese
2 tablespoons grated Parmesan Cheese
Directions
For salad, arrange tomato slices on a large, flat plate.
Sprinkle with basil.
In a small bowl, whisk together dressing ingredients. Pour over tomatoes.
Sprinkle with mozzarella and Parmesan. Cover and refrigerate until serving.
Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Protein: 2 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable; 1/2 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill. Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
Here are six side dishes to help round out your dinner, including Gingered Carrots and Grilled Vegetables with Basil Dressing. Enjoy!
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
GINGERED CARROTS
Source: The Diabetic Newsletter
Recipe Yield: Prep Time: 15 Minutes; Servings: 1; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/gingered-carrots
Ingredients
3/4 pound fresh carrots
1/2 cup chicken broth
Dash onion powder
2 tablepoons fresh lemon juice
1/2 teaspoon ground ginger
1 tablespoon fresh parsley, chopped
1 tablespoon whipped butter
Directions
Cut carrots julienne (matchstick slices) or in thin rounds.
In a saucepan, add the carrots, broth and onion powder.
Cook 15 minutes or until carrots are tender.
Drain, add remaining ingredients, and toss lightly.
Nutritional Information Per Serving: Calories: 56; Fat: 3 g; Sodium: 68 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
TOMATO-BASIL SALAD WITH BALSAMIC DRESSING
Recipe Yield: Servings: 6
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-basil-salad-with-balsamic-dressing
Ingredients
Salad:
4 medium tomatoes, sliced
2 tablespoons chopped fresh basil or 2 teaspoons dried, crumbled
Dressing:
2 tablespoons balsamic vinegar
1 tablspoon olive oil
1/2 teaspoon sugar
1/4 teaspoon pepper
Remaining Ingredients:
2 tablespoons shredded fat-free mozzarella cheese
2 tablespoons grated Parmesan Cheese
Directions
For salad, arrange tomato slices on a large, flat plate.
Sprinkle with basil.
In a small bowl, whisk together dressing ingredients. Pour over tomatoes.
Sprinkle with mozzarella and Parmesan. Cover and refrigerate until serving.
Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Protein: 2 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable; 1/2 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill. Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
Friday, March 9, 2018
Friday Food
It's finally Friday (yay!), time to get ready for the weekend. Here are six recipes to help you through the weekend, including Hawaiian Burgers and Grilled Sesame Chicken Breast. Enjoy!
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to 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
APPLE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 4 dozen cookies; Serving size: 1 cookie
Source: Equal
To view online, go to https://diabeticgourmet.com/diabetic-recipes/apple-oatmeal-raisin-cookies
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 starch, 1 fat
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
HAWAIIAN BURGERS
Source: The Diabetic Newsletter
Recipe Yield: Servings: 4
To view online, go to https://diabeticgourmet.com/diabetic-recipes/hawaiian-burgers
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Fat: 13 g; Sodium: 401 mg; Protein: 20 g; Carbohydrates: 23 g
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to 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
APPLE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 4 dozen cookies; Serving size: 1 cookie
Source: Equal
To view online, go to https://diabeticgourmet.com/diabetic-recipes/apple-oatmeal-raisin-cookies
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 starch, 1 fat
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
HAWAIIAN BURGERS
Source: The Diabetic Newsletter
Recipe Yield: Servings: 4
To view online, go to https://diabeticgourmet.com/diabetic-recipes/hawaiian-burgers
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Fat: 13 g; Sodium: 401 mg; Protein: 20 g; Carbohydrates: 23 g
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
Monday, February 12, 2018
Meatless Monday
It's time for another Meatless Monday. Here are six yummy diabetic vegetarian recipes to help you through the day, including Mediterranean Chili and Almond Rice. Enjoy!
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-chili/?utm_source=eutm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-chili/?utm_source=eutm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
Friday, April 14, 2017
Friday Recipes
Here are six recipes to help you through the weekend, including Skewered Chicken Strips with Soy-Peanut Marinade and Lemon Asparagus and Carrots. Enjoy!
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
Saturday, April 1, 2017
Saturday Recipes
I know, I almost never post on weekends. But I figured I might extend my posting (at least temporarily) to six days a week - at least for a couple of weeks to test it out.
Hope your weekend is going well. Here are six recipes to help you through the weekend, including Peanut Butter and Jelly Cheesecake and Buffalo Style Tacos. Enjoy!
PEANUT BUTTER AND JELLY CHEESECAKE
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/47.shtml
Ingredients
2 (8-ounce) packages Philadelphia fat-free cream cheese
1/4 cup reduced fat peanut butter
1 (4-serving) package JELL-O sugar free instant vanilla pudding
2/3 cup nonfat dry milk powder
1 cup water
3/4 cup Cool Whip Lite
1 (6-ounce) Keebler graham cracker pie crust
1/2 cup grape spreadable fruit spread
2 tablespoon dry roasted peanuts
Directions
In a large bowl, stir cream cheese and peanut butter with a spoon until blended and soft.
Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite.
Spread mixture evenly into piecrust.
Refrigerate while preparing topping.
In a small bowl, stir fruit spread with a spoon until soft. Add remaining 1/2 cup Cool Whip Lite. Mix gently to combine.
Evenly spread topping mixture over filling mixture.
Sprinkle peanuts evenly over top.
Refrigerate at least 30 minutes.
Nutritional Information Per Serving: Calories: 289; Protein: 13 g; Fat: 9 g; Carbohydrates: 22.5 g; Exchanges: 1-1/2 Medium-Fat Meat; 1-1/2 starch; 1 Fat
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
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; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
Hope your weekend is going well. Here are six recipes to help you through the weekend, including Peanut Butter and Jelly Cheesecake and Buffalo Style Tacos. Enjoy!
PEANUT BUTTER AND JELLY CHEESECAKE
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/47.shtml
Ingredients
2 (8-ounce) packages Philadelphia fat-free cream cheese
1/4 cup reduced fat peanut butter
1 (4-serving) package JELL-O sugar free instant vanilla pudding
2/3 cup nonfat dry milk powder
1 cup water
3/4 cup Cool Whip Lite
1 (6-ounce) Keebler graham cracker pie crust
1/2 cup grape spreadable fruit spread
2 tablespoon dry roasted peanuts
Directions
In a large bowl, stir cream cheese and peanut butter with a spoon until blended and soft.
Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite.
Spread mixture evenly into piecrust.
Refrigerate while preparing topping.
In a small bowl, stir fruit spread with a spoon until soft. Add remaining 1/2 cup Cool Whip Lite. Mix gently to combine.
Evenly spread topping mixture over filling mixture.
Sprinkle peanuts evenly over top.
Refrigerate at least 30 minutes.
Nutritional Information Per Serving: Calories: 289; Protein: 13 g; Fat: 9 g; Carbohydrates: 22.5 g; Exchanges: 1-1/2 Medium-Fat Meat; 1-1/2 starch; 1 Fat
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
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; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
Wednesday, March 29, 2017
Chicken and Rice
There was a time when chicken was relegated to Sunday dinner. Now it's more an any time meal. Here are five chicken recipes (including Caribbean Chicken) and one rice recipe (Almond Rice) to help you through the day. Enjoy!
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313
View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CURRY CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313
View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CURRY CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/70.shtml
Ingredients
4 boneless, skinless chicken breast halves (about
4 ounces each), all visible fat removed
Soy-Peanut Marinade:
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced-fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper
Directions
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chiken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.
Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.
Preheat grill on medium-high.
Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 6 g; Fat: 1 g; Sodium: 51 mg; Cholesterol: 16 mg; Carbohydrates: 0 g; Exchanges: 1 Low-Fat Meat
ALMOND RICE
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=19
View recipe with photo: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
GRILLED SESAME CHICKEN BREAST
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=20
View recipe with photo: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
Monday, February 6, 2017
Meatless Monday
It's Monday, which means it's time for Meatless Monday. Here are six vegetarian and diabetic recipes to help you through the day. Enjoy!
SOUTHERN-STYLE SLAW
Yield: 12 servings
Serving size: about 1 cup.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1270
View recipe with photo: http://diabeticgourmet.com/recipes/html/1270.shtml
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; Calories from Fat: 60; Protein: 1 g; Fat: 7 g; Sodium: 210 mg; Cholesterol: under 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 10 g
ASIAN SESAME SLAW
This recipe begins, “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.”
Yield: 8 servings.
Serving Size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1272
View recipe with photo: http://diabeticgourmet.com/recipes/html/1272.shtml
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.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 8 g; Sodium: 170 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 3 g ; Sugars: 4 g ; Carbohydrates: 7 g
ALMOND RICE
Prep Time: 5 Minutes - Cost: $
Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/835.shtml
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
VEGETARIAN HOT AND SOUR SOUP
Yield: 8 servings
Serving size: 1 cup
Source: Stella Fong
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1202
View recipe with photo: http://diabeticgourmet.com/recipes/html/1202.shtml
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil.
Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
CROCK-POT™ VEGETABLE SOUP
Preparation time: 15 minutes. Cooking time: 4 hours.
Yield: 10 1/2 cups. Serving size: 1 cup.
View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/
Ingredients
2 bags (16 ounces each) frozen mixed vegetables
1 can (28 ounces) Italian-style crushed tomatoes
1 pound lean stew beef, cut into bite-size pieces
1 envelope (1 ounce) dry onion soup mix
2 cubes reduced-sodium beef bouillon
1 1/2 cups water
Directions
Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.
Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.
SOUTHERN-STYLE SLAW
Yield: 12 servings
Serving size: about 1 cup.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1270
View recipe with photo: http://diabeticgourmet.com/recipes/html/1270.shtml
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; Calories from Fat: 60; Protein: 1 g; Fat: 7 g; Sodium: 210 mg; Cholesterol: under 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 10 g
ASIAN SESAME SLAW
This recipe begins, “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.”
Yield: 8 servings.
Serving Size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1272
View recipe with photo: http://diabeticgourmet.com/recipes/html/1272.shtml
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.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 8 g; Sodium: 170 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 3 g ; Sugars: 4 g ; Carbohydrates: 7 g
ALMOND RICE
Prep Time: 5 Minutes - Cost: $
Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/835.shtml
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
VEGETARIAN HOT AND SOUR SOUP
Yield: 8 servings
Serving size: 1 cup
Source: Stella Fong
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1202
View recipe with photo: http://diabeticgourmet.com/recipes/html/1202.shtml
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil.
Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
CROCK-POT™ VEGETABLE SOUP
Preparation time: 15 minutes. Cooking time: 4 hours.
Yield: 10 1/2 cups. Serving size: 1 cup.
View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/
Ingredients
2 bags (16 ounces each) frozen mixed vegetables
1 can (28 ounces) Italian-style crushed tomatoes
1 pound lean stew beef, cut into bite-size pieces
1 envelope (1 ounce) dry onion soup mix
2 cubes reduced-sodium beef bouillon
1 1/2 cups water
Directions
Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.
Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.
Friday, October 28, 2016
Friday Recipes
Finally, it's Friday - time for the weekend. Here are six recipes to help you through the weekend. Enjoy!
CARIBBEAN CHICKEN
Servings: 6
Source: Gourmet Inspirations Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/67.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
WASHINGTON STATE APPLE BUTTER
Yield: 3 Cups (24 Servings)
Source: The New Family Cookbook for People with Diabetes
Book info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/694.shtml
Ingredients
2-1/2 pounds Golden Delicious apples, cored and cut into eighths
2 tablespoons fresh lemon juice
3/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon ground mace
1 tablespoon brown sugar
Directions
Combine the apples, 3/4 cup water, and the lemon juice in a large non-stick pot. Bring to a boil over medium-high heat. Cover and simmer for 30 minutes. Drain.
Push the apples through a food mill or strainer to puree and remove skin. Return the applesauce to the pot of water; add the cinnamon, cloves, mace, and brown sugar. Simmer, uncovered, over low heat until mixture thickens, about 45 to 60 minutes, stirring often.
Cover and refrigerate. Apple butter keeps in the refrigerator for 1 week. Freeze for longer storage.
Nutritional Information Per Serving (2 tablespoons): Calories: 26, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 0 g, Diabetic Exchanges: 1/2 Fruit
ALMOND RICE
Prep Time: 5 Minutes - Cost: $
Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
IRISH BEEF POT ROAST WITH VEGETABLES
Yield: 8 servings
Source: Cattlemen's Beef Board
Find this recipe at: http://diabeticgourmet.com/recipes/html/832.shtml
Ingredients
1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)
2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)
2 packages (.75 to .88 ounces each) mushroom or brown gravy mix
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 cup beer
Chopped fresh parsley (optional)
Directions
Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.
Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker. Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.
Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)
Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.
Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/113.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees.
Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.
In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.
Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.
Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.
Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.
Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 4 (1/2 cup)
View recipe: http://diabeticgourmet.com/recipes/html/118.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=118
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
CARIBBEAN CHICKEN
Servings: 6
Source: Gourmet Inspirations Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/67.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
WASHINGTON STATE APPLE BUTTER
Yield: 3 Cups (24 Servings)
Source: The New Family Cookbook for People with Diabetes
Book info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/694.shtml
Ingredients
2-1/2 pounds Golden Delicious apples, cored and cut into eighths
2 tablespoons fresh lemon juice
3/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon ground mace
1 tablespoon brown sugar
Directions
Combine the apples, 3/4 cup water, and the lemon juice in a large non-stick pot. Bring to a boil over medium-high heat. Cover and simmer for 30 minutes. Drain.
Push the apples through a food mill or strainer to puree and remove skin. Return the applesauce to the pot of water; add the cinnamon, cloves, mace, and brown sugar. Simmer, uncovered, over low heat until mixture thickens, about 45 to 60 minutes, stirring often.
Cover and refrigerate. Apple butter keeps in the refrigerator for 1 week. Freeze for longer storage.
Nutritional Information Per Serving (2 tablespoons): Calories: 26, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 0 g, Diabetic Exchanges: 1/2 Fruit
ALMOND RICE
Prep Time: 5 Minutes - Cost: $
Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
IRISH BEEF POT ROAST WITH VEGETABLES
Yield: 8 servings
Source: Cattlemen's Beef Board
Find this recipe at: http://diabeticgourmet.com/recipes/html/832.shtml
Ingredients
1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)
2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)
2 packages (.75 to .88 ounces each) mushroom or brown gravy mix
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 cup beer
Chopped fresh parsley (optional)
Directions
Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.
Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker. Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.
Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)
Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.
Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/113.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees.
Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.
In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.
Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.
Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.
Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.
Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 4 (1/2 cup)
View recipe: http://diabeticgourmet.com/recipes/html/118.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=118
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
Tuesday, September 13, 2016
Tuesday Recipes
Enjoy!
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz.) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
BAKED CHICKEN PARMESAN
Servings: 6
View Online: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BULGUR, GRAPE AND KALE SALAD
6 Servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1331.shtml
Source: California Table Grapes
Ingredients
2 cups water
1 cup bulgur
Kosher salt
1 cup pecan halves, toasted and roughly chopped
2 cups seedless California grapes, halved
2 cups packed kale or Swiss chard leaves, finely slivered
1/2 cup Italian parsley, chopped
1/4 cup scallions, thinly sliced
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 teaspoons lemon zest, finely grated
Pinch cayenne
Black pepper
Directions
Bring 2 cups of water to a boil in a medium saucepan.
Stir in bulgur and 1/2 teaspoon salt and remove from heat.
Cover and let stand 20 minutes or until most of water is absorbed.
Drain well and press to extract any excess water.
Let cool and stir in the remaining ingredients.
Season well with salt and black pepper.
Serve room temperature or chilled.
Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg; Carbohydrates: 33 g
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
ALMOND RICE
Servings: 6
View online: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Glycemic Index: 22, Glycemic Load: 1
Yield: 6 servings
Serving size: 3/4 cup
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Find this recipe at: http://diabeticgourmet.com/recipes/html/768.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1 Fat
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz.) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
BAKED CHICKEN PARMESAN
Servings: 6
View Online: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BULGUR, GRAPE AND KALE SALAD
6 Servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1331.shtml
Source: California Table Grapes
Ingredients
2 cups water
1 cup bulgur
Kosher salt
1 cup pecan halves, toasted and roughly chopped
2 cups seedless California grapes, halved
2 cups packed kale or Swiss chard leaves, finely slivered
1/2 cup Italian parsley, chopped
1/4 cup scallions, thinly sliced
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 teaspoons lemon zest, finely grated
Pinch cayenne
Black pepper
Directions
Bring 2 cups of water to a boil in a medium saucepan.
Stir in bulgur and 1/2 teaspoon salt and remove from heat.
Cover and let stand 20 minutes or until most of water is absorbed.
Drain well and press to extract any excess water.
Let cool and stir in the remaining ingredients.
Season well with salt and black pepper.
Serve room temperature or chilled.
Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg; Carbohydrates: 33 g
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
ALMOND RICE
Servings: 6
View online: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Glycemic Index: 22, Glycemic Load: 1
Yield: 6 servings
Serving size: 3/4 cup
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Find this recipe at: http://diabeticgourmet.com/recipes/html/768.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1 Fat
Thursday, April 21, 2016
Thursday Recipes
Here are today's six diabetic recipes - Old-Fashioned Baked Custard, Curry Chicken, and more. Enjoy!
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $ Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $ Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
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