Here are today's six yummy diabetic recipes to help you through the holidays, as well as other times, including Grilled Turkey, Portabella Mushrooms and Vegetable Kebabs and Tortilla Soup. Enjoy!
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Recipe Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs
Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g
FETTUCCINE WITH CHICKEN PICCATA
https://diabeticgourmet.com/diabetic-recipes/fettuccine-with-chicken-piccata
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: Yield: 6 Servings
Ingredients
6 small boneless, skinless chicken breast halves (3 oz each)
Flour
Vegetable cooking spray
1 tablespoon margarine
2 tablespoons flour
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/2 cup dry white wine or chicken broth
2 tablespoons lemon juice
1 tablespoon finely chopped parsley
2 teaspoons drained capers, optional
12 ounces fettuccine, cooked, warm
Directions
Pound chicken with flat side of meat mallet to scant 1/4 inch thickness; coat lightly with flour. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken over medium to medium-high heat until hot. Cook chicken over medium to medium-high heat until browned and no longer pink in center, 3 to 5 minutes. Remove chicken from skillet.
Melt margarine in skillet; stir in 2 tablespoons flour and cook over medium heat 1 to 2 minutes. Stir in chicken broth, wine, and lemon juice; heat to boiling. Boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Reduce heat and simmer, uncovered, until thickened to a medium sauce consistency, about 15 minutes more. Stir in parsley and capers.
Return chicken to sauce; cook over medium-low heat until chicken is hot through, 2 to 3 minutes. Serve chicken and sauce over pasta.
Nutritional Information Per Serving: Calories: 301; Fat: 6 g; Sodium: 175 mg; Cholesterol: 43.4 mg; Protein: 24.3 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Bread, 2 Meat
TORTILLA SOUP
Recipe Yield: Makes 4 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup/print/
Ingredients
2 tsp. olive oil
2 cloves garlic, minced
3 scallions, sliced thin
2 cans (14.5 oz.) reduced-sodium, fat-free chicken broth
1 cup canned diced tomatoes with green chiles
1 cup frozen corn kernels
1 bay leaf
1/2 tsp. ground cumin
1/2 tsp. chili powder
12 oz. cooked chicken, cut in small pieces
1/4 cup fresh cilantro leaves, chopped
3 Tbsp. fresh lime juice
Salt and freshly ground black pepper, to taste
1 cup baked tortilla chips, crumbled, for garnish
Low-fat sour cream, for garnish
Directions
Heat oil in a large saucepan over medium heat.
Saute garlic and scallions until garlic begins to color.
Add broth, tomatoes, corn and spices and bring to a boil.
Reduce heat and simmer 5 minutes. Add the chicken and heat until warmed through, about 5 minutes.
Add cilantro and lime juice. Stir and warm through. Season to taste with salt and pepper.
Ladle into soup bowls, sprinkle with crumbled tortilla chips and add a dollop of sour cream in the center for garnish.
Nutritional Information Per Serving:Calories: 231; Fat: 6 g; Fiber: 2 g; Sodium: 636 mg; Protein: 31 g; Carbohydrates: 15 g
Showing posts with label Apricot Bars. Show all posts
Showing posts with label Apricot Bars. Show all posts
Thursday, December 14, 2017
Thursday, November 9, 2017
Thursday Recipes
Here are today's six recipes to help you through the day, including Chimichurri Steak Wraps and Creamy Baked Custard with Maple Syrup. Enjoy!
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee
Print version: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee/print/
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches.
Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot.
Add onion and garlic and cook, stirring occasionally, until onion softens.
Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper.
Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture.
Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
BLACK BEAN AND TOMATO SALSA
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend.
If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee
Print version: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee/print/
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches.
Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot.
Add onion and garlic and cook, stirring occasionally, until onion softens.
Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper.
Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture.
Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
BLACK BEAN AND TOMATO SALSA
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend.
If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
Monday, November 6, 2017
Meatless Monday
It's another Meatless Monday. For those of us who are vegetarian, we know that meatless food can be healthy and yummy. And for everyone else, here's a great way to try going meatless one day a week. Here are six recipes to prove that vegetarian food, like diabetic food, can be tasty, healthy, and interesting, including Spicy Pumpkin Soup with Green Chile Swirl and Creamy Baked Custard with Maple Syrup. Hope I have your attention! Enjoy!
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
Thursday, April 14, 2016
Thursday Recipes
If you've followed this blog, you may have have read that diabetic food can taste good. Here are six recipes to prove that point - including DOUBLE CHOCOLATE BROWNIES! Enjoy!
APRICOT BARS
Yield: 20 servings
View Online: http://diabeticgourmet.com/recipes/html/892.shtml
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F. Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain. In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute. Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined. Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Protein: 1 g; Fat: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
View Online: http://diabeticgourmet.com/recipes/html/885.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving: Calories: 139 ; Protein: 6 g ; Fat: 2 g ; Sodium: 229 mg; Cholesterol: 72 mg; Dietary Fiber: 1 g; Sugars: 16 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
DOUBLE CHOCOLATE BROWNIES
Yield: 16 brownies
Photo and Print Version: http://diabeticgourmet.com/recipes/html/880.shtml
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares. Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg ; Carbohydrates: 10 g; Exchanges: 1 starch, 1 fat
ALPHABET TURKEY SOUP
Yield: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/904.shtml
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
To view online, click here.
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
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
APRICOT BARS
Yield: 20 servings
View Online: http://diabeticgourmet.com/recipes/html/892.shtml
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F. Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain. In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute. Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined. Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Protein: 1 g; Fat: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
View Online: http://diabeticgourmet.com/recipes/html/885.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving: Calories: 139 ; Protein: 6 g ; Fat: 2 g ; Sodium: 229 mg; Cholesterol: 72 mg; Dietary Fiber: 1 g; Sugars: 16 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
DOUBLE CHOCOLATE BROWNIES
Yield: 16 brownies
Photo and Print Version: http://diabeticgourmet.com/recipes/html/880.shtml
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares. Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg ; Carbohydrates: 10 g; Exchanges: 1 starch, 1 fat
ALPHABET TURKEY SOUP
Yield: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/904.shtml
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g
SKEWERED CHICKEN STRIPS WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook
To view online, click here.
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
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
Wednesday, March 23, 2016
Wednesday Recipes - and Two Recalls
Before getting to today's recipes, I want to warn you about two tuna recalls. Bumble Bee Foods has announced a voluntary recall of 3 specific UPC does of its Chunk Light tuna. Click here to view the recall. Also, Tri-Union Seafoods is recalling select 5 oz. cans of Chick of the Sea tuna due to “possible life-threatening health risks.” Click here to read the Chicken of the Sea recall.
Now, on to today's recipes. If you're followed this blog for a while, you've have read that diabetic food can taste good. Here are a few recipes to prove that point. Enjoy!
APRICOT BARS
Yield: 20 servings
View Online: http://diabeticgourmet.com/recipes/html/892.shtml
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F. Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain. In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute. Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined. Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Protein: 1 g; Fat: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
BAKED CAJUN CHICKEN
Servings: 4
View online at http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up. Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
View Online: http://diabeticgourmet.com/recipes/html/885.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving: Calories: 139 ; Protein: 6 g ; Fat: 2 g ; Sodium: 229 mg; Cholesterol: 72 mg; Dietary Fiber: 1 g; Sugars: 16 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
JALAPENO BROCCOLI
Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/952.shtml
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
- Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Protein: 8 g; Fat: 9 g; Sodium: 206 mg; Cholesterol: 0 mg; Dietary Fiber: 6 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
CHICKEN PICADILLO
This recipe begins, “This zesty one-pot meal is easy to throw together on a busy week night.”
Yield: 6 servings.
Serving size: 3/4 cup chicken and vegetables
Source: Deliciously Healthy Dinners
See the recipe here: http://diabeticgourmet.com/recipes/html/955.shtml
Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1-1/2 Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1/3 cup no-salt-added tomato sauce
1/3 cup low-sodium chicken broth
1/3 cup lemon juice
1/4 tsp ground cumin
2 bay leaves
1/3 cup water
1/4 cup golden seedless raisins
For garnish:
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Directions
Heat olive oil in a large saute pan over medium heat.
Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.
Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
Cover the pan, and reduce the heat. Simmer for 10 minutes.
Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Nutritional Information Per Serving: Calories: 162; Protein: 18 g; Fat: 5 g; Sodium: 133 mg; Cholesterol: 46 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 13 g
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Find this recipe at: 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
Now, on to today's recipes. If you're followed this blog for a while, you've have read that diabetic food can taste good. Here are a few recipes to prove that point. Enjoy!
APRICOT BARS
Yield: 20 servings
View Online: http://diabeticgourmet.com/recipes/html/892.shtml
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F. Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain. In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute. Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined. Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Protein: 1 g; Fat: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
BAKED CAJUN CHICKEN
Servings: 4
View online at http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up. Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
View Online: http://diabeticgourmet.com/recipes/html/885.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving: Calories: 139 ; Protein: 6 g ; Fat: 2 g ; Sodium: 229 mg; Cholesterol: 72 mg; Dietary Fiber: 1 g; Sugars: 16 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
JALAPENO BROCCOLI
Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/952.shtml
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
- Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Protein: 8 g; Fat: 9 g; Sodium: 206 mg; Cholesterol: 0 mg; Dietary Fiber: 6 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
CHICKEN PICADILLO
This recipe begins, “This zesty one-pot meal is easy to throw together on a busy week night.”
Yield: 6 servings.
Serving size: 3/4 cup chicken and vegetables
Source: Deliciously Healthy Dinners
See the recipe here: http://diabeticgourmet.com/recipes/html/955.shtml
Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1-1/2 Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1/3 cup no-salt-added tomato sauce
1/3 cup low-sodium chicken broth
1/3 cup lemon juice
1/4 tsp ground cumin
2 bay leaves
1/3 cup water
1/4 cup golden seedless raisins
For garnish:
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Directions
Heat olive oil in a large saute pan over medium heat.
Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.
Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
Cover the pan, and reduce the heat. Simmer for 10 minutes.
Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Nutritional Information Per Serving: Calories: 162; Protein: 18 g; Fat: 5 g; Sodium: 133 mg; Cholesterol: 46 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 13 g
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Find this recipe at: 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
Thursday, February 4, 2016
Thursday Recipes
Diabetic Connect had an article about diabetic neuropathy and food. Titled "Nutrition for Neuropathy: Foods That Can Help", by Amy Campbell MS, RD, CDE, is well worth the read.
And now for today's six recipes. Enjoy!
DRY-STEAMED DILL CARROTS
Yield: 12 servings
Serving Size: 1/12 of recipe
Source: Diabetes Cookbook for Dummies
Author: Alan Rubin
Find this recipe at: http://diabeticgourmet.com/recipes/html/485.shtml
Ingredients
2 tablespoons butter
1 pound baby carrots
1/4 cup minced fresh dill
Salt and pepper
Directions
Melt the butter in a deep skillet with a tight-fitting lid. Add the carrots. Cook over medium to medium-low heat for approximately 35 to 40 minutes. Shake the skillet occasionally during cooking, without the lid.
Remove the lid after 35 to 40 minutes and check to confirm that carrots are tender. Allow any excess moisture to evaporate from the skillet. Toss the carrots with the dill. Salt and pepper to taste.
Nutritional Information Per Serving: Calories: 31; Protein: 0.7 g; Fat: 2 g; Sodium: 62 mg; Cholesterol: 5 mg; Carbohydrates: 3 g; Exchanges: 1 Vegetable, 1/2 Fat
ROASTED GREEN BEANS WITH SESAME SEEDS
Yield: 4 servings Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Author: Joyce Hendley
Find this recipe at: http://diabeticgourmet.com/recipes/html/483.shtml
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Protein: 2 g; Fat: 2 g; Sodium: 146 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable
LEMON SPIKED GARLIC GREENS
Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.
Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/269.shtml
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Carbohydrates: 7 g; Exchanges: 2 Vegetable
QUESADILLAS
Yield: 8 servings (2 wedges)
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/899.shtml
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Protein: 6 g; Fat: 6 g; Sodium: 211 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Fat
SPINACH AND TORTELLINI SOUP
Yield: 6 servings
Serving Size: About 1 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/488.shtml
Ingredients
Vegetable cooking spray
2 cups sliced carrots
1/4 cup sliced green onions and tops
2 cloves garlic, minced
1 teaspoon dried basil leaves
2 cans (15 ounces each) reduced-sodium chicken broth
1-1/2 cups water
1 package (9 ounces) fresh low-fat tomato and cheese torellini
3 cups torn spinach leaves
2-3 teaspoons lemon juice
1/8 - 1/4 teaspoon ground nutmeg
1/8 teaspoon pepper
Directions
Spray bottom of large saucepan with cooking spray; heat over medium heat until hot. Saute carrots, green onions, garlic, and basil until onions are tender, about 5 minutes.
Add chicken broth and water to saucepan; heat to boiling. Reduce heat and simmer, covered, 10 minutes.
Heat broth mixture to boiling; stir in torellini and spinach. Reduce heat and simmer, uncovered, until tortellini are al dente, about 5 minutes. Stir in lemon juice, nutmeg and pepper.
Nutritional Information Per Serving: Calories: 170; Protein: 8.6 g; Fat: 3.5 g; Sodium: 177 mg; Cholesterol: 17.7 mg; Carbohydrates: 26.9 g; Exchanges: 1 Vegetable, 1-1/2 Bread, 1/2 Fat
COUNTRY FRENCH BARLEY VEGETABLE POTAGE
Preparation time: 20
To view this online, click here.
Ingredients
6 cups water
1 tablespoon low-sodium, fat-free beef bouillon powder
1/2 cup pearled barley
Vegetable cooking spray
2 cloves garlic, minced
1 cup sliced leek
1 cup sliced fresh carrot
1 cup sliced celery
2 cups sliced fresh mushrooms
1 teaspoon herbes de Provence
1/2 teaspoon black pepper
Directions
In a large pot, combine 3 cups of the water with the beef bouillon powder and pearled barley. Bring to a boil and cover. Reduce heat and simmer for 30 minutes, until barley is softened. Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium heat. Sauté garlic, leek, carrot, and celery until crisp-tender. Stir in mushrooms and continue to sauté until mushrooms are tender. Set aside until barley is softened. Add sautéed vegetables to large pot with barley and additional 3 cups water, herbes de Provence, and black pepper. Cook an additional 20–30 minutes until vegetables are tender and the consistency is thickened slightly. (You may need to replace some water lost by evaporation—this recipe should make 2 quarts of soup.)
Yield: 8 cups. Serving size: 1 cup
Nutrition Facts Per Serving: Calories: 63, Carbohydrates: 14 g, Protein: 2 g, Fat: 0 g, Saturated Fat: 0 g, Sodium: 54 mg, Fiber: 3 g, Exchanges per serving: 1/2 starch, 1 vegetable. Carbohydrate choices: 1. Labels: Dry-Steamed Dill Carrots, Roasted Green Beans with Sesame Seeds, Lemon Spiked Garlic Greens, Quesadillas, Spinach and Tortellini Soup, Country French Barley Vegetable Potage, Diabetic Thursday – ready Enjoy!
BROILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/888.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View online: http://diabeticgourmet.com/recipes/html/444.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141 ; Protein: 4.7 g ; Fat: 8.3 g ; Sodium: 272 mg; Cholesterol: 2 mg ; Carbohydrates: 13 g
Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12; Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View Online: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130 ; Protein: 5 g; Fat: 2 ; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
APRICOT BARS
Yield: 20 servings
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
View recipe: http://diabeticgourmet.com/recipes/html/892.shtml
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain. In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute. Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined. Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Protein: 1 g; Fat: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
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.
Slowly 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
BARLEY WITH PEPPERS AND POTATOES
Yield: 6 servings
Serving Size: About 1/2 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml
Ingredients
3 large poblano chilies, sliced
1 medium onion, chopped
1 tablespoon olive oil or vegetable oil
12 ounces russet potatoes, unpeeled, cooked, cubed
2 cups cooked barley
2 tablespoons finely chopped cilantro leaves
1/2 teaspoon dried cumin
Salt and cayenne pepper, to taste
Directions
Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.
Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.
Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
And now for today's six recipes. Enjoy!
DRY-STEAMED DILL CARROTS
Yield: 12 servings
Serving Size: 1/12 of recipe
Source: Diabetes Cookbook for Dummies
Author: Alan Rubin
Find this recipe at: http://diabeticgourmet.com/recipes/html/485.shtml
Ingredients
2 tablespoons butter
1 pound baby carrots
1/4 cup minced fresh dill
Salt and pepper
Directions
Melt the butter in a deep skillet with a tight-fitting lid. Add the carrots. Cook over medium to medium-low heat for approximately 35 to 40 minutes. Shake the skillet occasionally during cooking, without the lid.
Remove the lid after 35 to 40 minutes and check to confirm that carrots are tender. Allow any excess moisture to evaporate from the skillet. Toss the carrots with the dill. Salt and pepper to taste.
Nutritional Information Per Serving: Calories: 31; Protein: 0.7 g; Fat: 2 g; Sodium: 62 mg; Cholesterol: 5 mg; Carbohydrates: 3 g; Exchanges: 1 Vegetable, 1/2 Fat
ROASTED GREEN BEANS WITH SESAME SEEDS
Yield: 4 servings Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Author: Joyce Hendley
Find this recipe at: http://diabeticgourmet.com/recipes/html/483.shtml
Ingredients
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 54; Protein: 2 g; Fat: 2 g; Sodium: 146 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable
LEMON SPIKED GARLIC GREENS
Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.
Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/269.shtml
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Carbohydrates: 7 g; Exchanges: 2 Vegetable
QUESADILLAS
Yield: 8 servings (2 wedges)
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/899.shtml
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Protein: 6 g; Fat: 6 g; Sodium: 211 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Fat
SPINACH AND TORTELLINI SOUP
Yield: 6 servings
Serving Size: About 1 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/488.shtml
Ingredients
Vegetable cooking spray
2 cups sliced carrots
1/4 cup sliced green onions and tops
2 cloves garlic, minced
1 teaspoon dried basil leaves
2 cans (15 ounces each) reduced-sodium chicken broth
1-1/2 cups water
1 package (9 ounces) fresh low-fat tomato and cheese torellini
3 cups torn spinach leaves
2-3 teaspoons lemon juice
1/8 - 1/4 teaspoon ground nutmeg
1/8 teaspoon pepper
Directions
Spray bottom of large saucepan with cooking spray; heat over medium heat until hot. Saute carrots, green onions, garlic, and basil until onions are tender, about 5 minutes.
Add chicken broth and water to saucepan; heat to boiling. Reduce heat and simmer, covered, 10 minutes.
Heat broth mixture to boiling; stir in torellini and spinach. Reduce heat and simmer, uncovered, until tortellini are al dente, about 5 minutes. Stir in lemon juice, nutmeg and pepper.
Nutritional Information Per Serving: Calories: 170; Protein: 8.6 g; Fat: 3.5 g; Sodium: 177 mg; Cholesterol: 17.7 mg; Carbohydrates: 26.9 g; Exchanges: 1 Vegetable, 1-1/2 Bread, 1/2 Fat
COUNTRY FRENCH BARLEY VEGETABLE POTAGE
Preparation time: 20
To view this online, click here.
Ingredients
6 cups water
1 tablespoon low-sodium, fat-free beef bouillon powder
1/2 cup pearled barley
Vegetable cooking spray
2 cloves garlic, minced
1 cup sliced leek
1 cup sliced fresh carrot
1 cup sliced celery
2 cups sliced fresh mushrooms
1 teaspoon herbes de Provence
1/2 teaspoon black pepper
Directions
In a large pot, combine 3 cups of the water with the beef bouillon powder and pearled barley. Bring to a boil and cover. Reduce heat and simmer for 30 minutes, until barley is softened. Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium heat. Sauté garlic, leek, carrot, and celery until crisp-tender. Stir in mushrooms and continue to sauté until mushrooms are tender. Set aside until barley is softened. Add sautéed vegetables to large pot with barley and additional 3 cups water, herbes de Provence, and black pepper. Cook an additional 20–30 minutes until vegetables are tender and the consistency is thickened slightly. (You may need to replace some water lost by evaporation—this recipe should make 2 quarts of soup.)
Yield: 8 cups. Serving size: 1 cup
Nutrition Facts Per Serving: Calories: 63, Carbohydrates: 14 g, Protein: 2 g, Fat: 0 g, Saturated Fat: 0 g, Sodium: 54 mg, Fiber: 3 g, Exchanges per serving: 1/2 starch, 1 vegetable. Carbohydrate choices: 1. Labels: Dry-Steamed Dill Carrots, Roasted Green Beans with Sesame Seeds, Lemon Spiked Garlic Greens, Quesadillas, Spinach and Tortellini Soup, Country French Barley Vegetable Potage, Diabetic Thursday – ready Enjoy!
BROILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/888.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View online: http://diabeticgourmet.com/recipes/html/444.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141 ; Protein: 4.7 g ; Fat: 8.3 g ; Sodium: 272 mg; Cholesterol: 2 mg ; Carbohydrates: 13 g
Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12; Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View Online: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130 ; Protein: 5 g; Fat: 2 ; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
APRICOT BARS
Yield: 20 servings
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
View recipe: http://diabeticgourmet.com/recipes/html/892.shtml
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain. In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute. Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined. Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Protein: 1 g; Fat: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Dietary Fiber: 1 g; Sugars: 7 g ; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
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.
Slowly 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
BARLEY WITH PEPPERS AND POTATOES
Yield: 6 servings
Serving Size: About 1/2 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml
Ingredients
3 large poblano chilies, sliced
1 medium onion, chopped
1 tablespoon olive oil or vegetable oil
12 ounces russet potatoes, unpeeled, cooked, cubed
2 cups cooked barley
2 tablespoons finely chopped cilantro leaves
1/2 teaspoon dried cumin
Salt and cayenne pepper, to taste
Directions
Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.
Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.
Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
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