It's time for another Meatless Monday. Today's offerings include Baked Acorn Squash with Apple Stuffing and New England Mini Corn Cakes. Enjoy!
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
APPLE AND SQUASH BAKE
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Notes:
This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
Showing posts with label Baked Acorn Squash with Apple Stuffing. Show all posts
Showing posts with label Baked Acorn Squash with Apple Stuffing. Show all posts
Monday, November 29, 2021
Monday, November 15, 2021
Meatless Monday
It's time for another Meatless Monday, where we check out vegetarian food that is also diabetic-friendly. Check out the Hot and Sour Soup and Butternut Squash Enchiladas with Salsa Verde. Enjoy!
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Monday, September 27, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Baked Acorn Squash with Apple Stuffing and New England Mini Corn Cakes. Enjoy!
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
APPLE AND SQUASH BAKE
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Notes:
This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
APPLE AND SQUASH BAKE
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Notes:
This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
Monday, August 23, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Baked Acorn Squash with Apple Stuffing and Onion and Blue Cheese Focaccia. Enjoy!
CORN AND BLACK BEAN SALAD
”Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.” Makes 4 cups. Serving size about 1/2 cup.
Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
CORN AND BLACK BEAN SALAD
”Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.” Makes 4 cups. Serving size about 1/2 cup.
Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Recipe Yield: Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-acorn-squash-with-apple-stuffing.
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Fat: 2 g; Fiber: 5 g; Sodium: 63 mg; Protein: 1 g; Carbohydrates: 18 g; Sugars: 10 g
Diabetic Exchanges: 1 Starch
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
Monday, May 31, 2021
Meatless Monday
It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Monday, May 25, 2020
Meatless Monday
It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Monday, May 27, 2019
Meatless Monday
It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Monday, April 9, 2018
Meatless Monday
It's time for another Meatless Monday, so here are today's six vegetarian diabetic recipes to help start off your week, including Breakfast Stuffed Peppers and Spinach Pinwheels. Enjoy!
Note: I'm in the process of revamping this blog (as well as my other two food blogs, Confessions of a Foodie and Vegetarian Delights). More news on these updates in the next week or two...
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
Note: I'm in the process of revamping this blog (as well as my other two food blogs, Confessions of a Foodie and Vegetarian Delights). More news on these updates in the next week or two...
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
Monday, November 20, 2017
Meatless Monday, Thanksgiving Week
Happy Monday! Hope your weekend was good.
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday, including Baked Acorn Squash with Apple Stuffing and Banana-Coconut Bread. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday, including Baked Acorn Squash with Apple Stuffing and Banana-Coconut Bread. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
Monday, October 23, 2017
Meatless Monday
If you use insulin, do you change the injection site every time you give yourself insulin? This hint from Diabetes Self-Management explains why you should pick a slightly different injection site each time. There's also more information here about insulin. Check it out for lots of good info!
And now, on to today's food post.
It's Monday, which, of course, means it's Meatless Monday. Here are six diabetic and vegetarian recipes to help get your week started, including Artichoke Frittata and Baked Acorn Squash with Apple Stuffing. Enjoy!
ZUCCHINI ALLA CECE
Serving: 6
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/102.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=102
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Protein: 4 g; Fat: 4 g; Sodium: 349 mg; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BUTTERY SPAGHETTI SQUASH
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/103.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=103
Ingredients
3 pounds spaghetti squash, halved lengthwise, seeded
2 tablespoons butter, melted
1/4 cup chicken broth
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon black pepper
Directions
Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap.
Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.
Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.
Mix butter, broth, parsley, salt and pepper; add to squash. Serve.
Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 5 g; Sodium: 168 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 1 Fat
ROAMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/107.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=107
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
SALAD: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion.
To prepare Tart Lime Dressing, combine all dressing ingredients and mix well.
Sprinkle dressing over salad and toss just before serving.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Carbohydrates: 6 g; Exchanges: 1 vegetable and 1 fat
ARTICHOKE FRITTATA
Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Find this recipe at: http://diabeticgourmet.com/recipes/html/833.shtml
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Protein: 10 g; Sodium: 382 mg; Cholesterol: 182 mg; Carbohydrates: 2 g; Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
TORTELLINI EN BROCHETTE
Servings: 20
Source: Family Circle "All-Time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/106.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=106
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Protein: 5 g; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
And now, on to today's food post.
It's Monday, which, of course, means it's Meatless Monday. Here are six diabetic and vegetarian recipes to help get your week started, including Artichoke Frittata and Baked Acorn Squash with Apple Stuffing. Enjoy!
ZUCCHINI ALLA CECE
Serving: 6
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/102.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=102
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Protein: 4 g; Fat: 4 g; Sodium: 349 mg; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BUTTERY SPAGHETTI SQUASH
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/103.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=103
Ingredients
3 pounds spaghetti squash, halved lengthwise, seeded
2 tablespoons butter, melted
1/4 cup chicken broth
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon black pepper
Directions
Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap.
Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.
Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.
Mix butter, broth, parsley, salt and pepper; add to squash. Serve.
Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 5 g; Sodium: 168 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 1 Fat
ROAMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/107.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=107
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
SALAD: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion.
To prepare Tart Lime Dressing, combine all dressing ingredients and mix well.
Sprinkle dressing over salad and toss just before serving.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Carbohydrates: 6 g; Exchanges: 1 vegetable and 1 fat
ARTICHOKE FRITTATA
Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Find this recipe at: http://diabeticgourmet.com/recipes/html/833.shtml
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Protein: 10 g; Sodium: 382 mg; Cholesterol: 182 mg; Carbohydrates: 2 g; Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
TORTELLINI EN BROCHETTE
Servings: 20
Source: Family Circle "All-Time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/106.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=106
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Protein: 5 g; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
Monday, November 21, 2016
Meatless Monday Thanksgiving Recipes
Happy Monday! Hope your weekend was good. Ours was interesting, which is sometimes as good as one can hope for. Plus the weather here in Florida is finally cool enough to need to put on the heat. Yes, we had to put the heat on in Florida! Go figure! It doesn't happen often.
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
Subscribe to:
Posts (Atom)