It's finally Friday. Here are six yummy diabetic recipes that dispel any myths about diabetic food being boring, including Beef Ragout and Vanilla Cream Puffs. Enjoy!
CHICKEN SALAD STUFFED AVOCADO
Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/1262.shtml
Ingredients
2 medium avocados
Juice of 1 lime
2 cups chopped cooked chicken breast, about 1/2-inch pieces
2 Tbsp. chopped red cabbage
2 Tbsp. diced carrots
2 Tbsp. diced radish
4 tsp. spicy brown mustard
1/2 tsp. garlic powder
1 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Lime wedges for garnish
Directions
Carefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and set avocado shells aside.
Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish, mustard, garlic powder, olive oil, salt and pepper to taste and mix gently to combine.
Spoon mixture into avocado shells, mounding in the center and serve immediately with lime wedges. Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.
Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 16 g; Sodium: 146 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 8 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/716.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1263.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F. Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well.
Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray.
Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes.
Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature.
When cooled completely, store in an airtight container at room temperature.
To make cream:
Combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached.
For thinner sauce, add 1 to 2 tablespoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
ELBOW MACARONI SALAD (INSALATA DI GOMITI DI PASTA)
This recipe begins, “A cool delicious summertime treat that is sure to be a welcomed side dish at any family barbeque or block party. A great traditional pasta salad perfect for summer grilling! Keep the salad cold by placing the salad bowl inside a larger bowl filled with ice.”
Source: Dreamfields Healthy Carb Pasta
Author: Chef Antonio Cecconi
Serves 8 (side dish servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/717.shtml
Ingredients
16 ounces Dreamfields Elbows (one box)
1 cup light sour cream
1/2 cup low-fat mayonnaise
1/2 cup chopped fresh parsley
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup chopped green onion
1 cup cucumber, diced 1/2-inch
1 cup broccoli floret tops
1/4 cup carrot, chopped
Directions
Prepare pasta according to package directions. Rinse under cold water and drain well.
Mix together sour cream, mayonnaise, parsley, lemon juice, salt and pepper. Combine dressing with vegetables.
Add pasta and toss gently with other ingredients until well coated. Refrigerate at least one hour prior to serving.
Nutritional Information Per Serving: Calories: 213; Protein: 7 g; Fat: 5 g; Sodium: 326 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g
VANILLA CREAM PUFFS
The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”
Yield: 12 Servings
Serving Size: 1 cream puff
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions:
Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.
Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions:
Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute,
stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.
Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage:
Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
Showing posts with label Beef Ragout. Show all posts
Showing posts with label Beef Ragout. Show all posts
Friday, August 25, 2017
Wednesday, June 7, 2017
Wednesday Recipes
Here are six yummy recipes to help you through the day, including Mango Frappe and Beef Ragout. Enjoy!
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715
Online version: http://diabeticgourmet.com/recipes/html/715.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
STRAWBERRY TRIFLE
Prep Time: 10 Minutes - Cost: $
Servings: 15 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Author: Rachel Rudel, RD
Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml
Ingredients
1/2 large or 1 small angel food cake
3 oz. box sugar-free strawberry gelatin
10 oz. lite frozen strawberries, thawed
2 bananas, large
2 9oz. boxes instant sugar-free vanilla pudding
9 oz. lite whipped topping
Directions
Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.
Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.
Spoon evenly over cake pieces.
Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.
Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.
Cut into squares to serve.
Garnish with a slice of fresh strawberry, if available.
Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat
VEGETARIAN CURRY
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
MANGO FRAPPE
Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/729.shtml
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Protein: 1 g; Sodium: 27 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 18 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715
Online version: http://diabeticgourmet.com/recipes/html/715.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
STRAWBERRY TRIFLE
Prep Time: 10 Minutes - Cost: $
Servings: 15 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Author: Rachel Rudel, RD
Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml
Ingredients
1/2 large or 1 small angel food cake
3 oz. box sugar-free strawberry gelatin
10 oz. lite frozen strawberries, thawed
2 bananas, large
2 9oz. boxes instant sugar-free vanilla pudding
9 oz. lite whipped topping
Directions
Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.
Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.
Spoon evenly over cake pieces.
Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.
Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.
Cut into squares to serve.
Garnish with a slice of fresh strawberry, if available.
Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat
VEGETARIAN CURRY
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
MANGO FRAPPE
Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/729.shtml
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Protein: 1 g; Sodium: 27 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 18 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
Wednesday, May 24, 2017
Where's the Beef?
Here are six beefy recipes to help you through the day, including Swedish Meatballs and Beef Ragout. Enjoy!
SWEDISH MEATBALLS
This is from Glucerna Shakes
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 ¾ oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
MEATLOAF
This recipe begins, “This meatloaf is a healthy spin on the American classic. You'll love the flavored meat mixed with homemade sauce and a dabble of ketchup on top.”
This is from Diabetic Connect.
This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/3288-meatloaf
Ingredients
1 1/2 lbs ground beef (ground shoulder roast is good)
1 slice bread (broken or chopped finely)
1 egg
1 small vidalia onions or 1 small type sweet onion, finely chopped
1 teaspoon table salt
1/4 teaspoon black pepper
4 tablespoons ketchup
1/2 – 2/3 cup whole milk or 1/2 – 2/3 cup half-and-half
Sauce
4 tablespoons apple cider vinegar
2 – 4 tablespoons dark brown sugar, packed firm (to taste)
1/2 cup ketchup
Directions
Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish.
Smooth out top.
Sauce: Combine sauce ingredients and pour on top and sides of meatloaf.
Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.
Nutritional Facts: Servings: 5; 5 servings; Calories 493 (51% from fat); Cholesterol 171.5 mg; Sodium 1270.7 mg; Potassium 780 mg; Carbohydrate 23 g; Dietary Fiber .3 g; Protein 35.4 g
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
NEAPOLITAN MEATBALLS
This comes from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2219-neapolitan-meatballs
Ingredients
1/2 cup bulgur
2 tablespoons extra-virgin olive oil, divided
8 cloves garlic, very thinly sliced
3/4 teaspoon dried oregano
1/4 teaspoon crushed red pepper
2 28-ounce cans diced tomatoes
4 cups diced plum tomatoes (about 1 1/2 pounds)
2 cups cubed whole-wheat country bread
1 large egg
1 large egg white
1 pound 93%-lean ground beef
1/2 cup finely shredded Parmesan cheese
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground pepper, plus more to taste
1/8 teaspoon salt
1/2 teaspoon sugar (optional)
Directions
Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.
Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.
Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.
Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.
Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.
Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.
Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.
Makes 8 servings, 2 – 3 meatballs each.
Nutritional Facts: Servings: 1; Per serving: 283 calories; 11 g fat (4 g sat, 4 g mono); 73 mg cholesterol; 20 g carbohydrate; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium. 1 Carbohydrate Serving; Exchanges1/2 starch; 1 vegetable; 2 1/2 lean meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
SWEDISH MEATBALLS
This is from Glucerna Shakes
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 ¾ oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
MEATLOAF
This recipe begins, “This meatloaf is a healthy spin on the American classic. You'll love the flavored meat mixed with homemade sauce and a dabble of ketchup on top.”
This is from Diabetic Connect.
This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/3288-meatloaf
Ingredients
1 1/2 lbs ground beef (ground shoulder roast is good)
1 slice bread (broken or chopped finely)
1 egg
1 small vidalia onions or 1 small type sweet onion, finely chopped
1 teaspoon table salt
1/4 teaspoon black pepper
4 tablespoons ketchup
1/2 – 2/3 cup whole milk or 1/2 – 2/3 cup half-and-half
Sauce
4 tablespoons apple cider vinegar
2 – 4 tablespoons dark brown sugar, packed firm (to taste)
1/2 cup ketchup
Directions
Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish.
Smooth out top.
Sauce: Combine sauce ingredients and pour on top and sides of meatloaf.
Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.
Nutritional Facts: Servings: 5; 5 servings; Calories 493 (51% from fat); Cholesterol 171.5 mg; Sodium 1270.7 mg; Potassium 780 mg; Carbohydrate 23 g; Dietary Fiber .3 g; Protein 35.4 g
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
NEAPOLITAN MEATBALLS
This comes from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2219-neapolitan-meatballs
Ingredients
1/2 cup bulgur
2 tablespoons extra-virgin olive oil, divided
8 cloves garlic, very thinly sliced
3/4 teaspoon dried oregano
1/4 teaspoon crushed red pepper
2 28-ounce cans diced tomatoes
4 cups diced plum tomatoes (about 1 1/2 pounds)
2 cups cubed whole-wheat country bread
1 large egg
1 large egg white
1 pound 93%-lean ground beef
1/2 cup finely shredded Parmesan cheese
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground pepper, plus more to taste
1/8 teaspoon salt
1/2 teaspoon sugar (optional)
Directions
Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.
Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.
Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.
Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.
Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.
Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.
Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.
Makes 8 servings, 2 – 3 meatballs each.
Nutritional Facts: Servings: 1; Per serving: 283 calories; 11 g fat (4 g sat, 4 g mono); 73 mg cholesterol; 20 g carbohydrate; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium. 1 Carbohydrate Serving; Exchanges1/2 starch; 1 vegetable; 2 1/2 lean meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
Tuesday, May 16, 2017
Tuesday Recipes
Here are today's six recipes to help you through the day, including Tomato and Mint Tabbouleh and Beef Ragout. Enjoy!
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BRATAPFEL (GERMAN BAKED APPLES
This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”
This is from Diabetic Connect.
To view this online, click here.
Ingredients
4 medium Braeburn apples
1/2 cup chopped walnuts
2 TBS raisins
3 TBS coconut oil, melted
1 1/2 TBS honey
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
Directions
Preheat the oven to 400 degrees F.
Grease the bottom of a 8x8 baking dish.
Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.
Mix the remaining ingredients, and scoop them equally between the 4 apples.
Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.
Cut apples in half and serve.
Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g
PENNE WITH GREENS AND CANNELLINI BEANS
Yield: 6 main dish servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=713
Online version: http://diabeticgourmet.com/recipes/html/713.shtml
Ingredients
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat.
Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens.
1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/738.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels.
Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through.
To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving: Calories: 201; Protein: 29 g; Fat: 4.9 g; Sodium: 629 mg; Cholesterol: 66 mg; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g; Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BRATAPFEL (GERMAN BAKED APPLES
This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”
This is from Diabetic Connect.
To view this online, click here.
Ingredients
4 medium Braeburn apples
1/2 cup chopped walnuts
2 TBS raisins
3 TBS coconut oil, melted
1 1/2 TBS honey
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
Directions
Preheat the oven to 400 degrees F.
Grease the bottom of a 8x8 baking dish.
Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.
Mix the remaining ingredients, and scoop them equally between the 4 apples.
Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.
Cut apples in half and serve.
Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g
PENNE WITH GREENS AND CANNELLINI BEANS
Yield: 6 main dish servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=713
Online version: http://diabeticgourmet.com/recipes/html/713.shtml
Ingredients
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat.
Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens.
1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/738.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels.
Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through.
To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving: Calories: 201; Protein: 29 g; Fat: 4.9 g; Sodium: 629 mg; Cholesterol: 66 mg; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g; Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
Wednesday, March 8, 2017
Where's the Beef?
Hare are six yummy recipes to help you through the day. Enjoy!
ITALIAN BEEF STUFFED SHELLS MARINARA
Makes 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1304
View recipe with photo: http://diabeticgourmet.com/recipes/html/1304.shtml
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305
View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
ITALIAN BEEF STUFFED SHELLS MARINARA
Makes 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1304
View recipe with photo: http://diabeticgourmet.com/recipes/html/1304.shtml
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305
View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
Thursday, February 9, 2017
Where's the Beef?
Here are six diabetic beef recipes to help you through the day. Enjoy!
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
BEEF STEAK AND ROASTED VEGETABLE SALAD
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/1007.shtml
Source: NCBA
Ingredients
2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick
8 cups torn salad greens
3/4 cup Italian dressing
Roasted Vegetables:
16 small mushrooms
1 large red, yellow or green bell pepper, cut into 1-inch wide strips
1 medium Japanese eggplant, sliced (1-inch)
1 medium onion, cut into 8 wedges
1 medium zucchini, sliced (1-inch)
2 tablespoons balsamic vinegar
2 large cloves garlic, minced
1 teaspoon dried rosemary leaves
Directions
Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.
Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.
Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.
Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ITALIAN BRAISED PARMESAN BEEF WITH WILD MUSHROOM SAUCE
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1297
View recipe with photo: http://diabeticgourmet.com/recipes/html/1297.shtml
Ingredients
1-1/2 pounds beef Chuck Steaks, cut 1 inch thick
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese
4 cups (8 ounces) sliced mixed wild mushrooms such as crimini, shiitake, oyster
1 medium onion, chopped
3 cloves garlic, chopped
1 cup dry red wine or beef broth
1 jar (26 ounces) fire roasted tomato and garlic sauce or any prepared spaghetti sauce
1 package (12 ounces) fresh fettuccine, cooked
1/4 cup grated Parmesan cheese
Directions
Season steaks with salt and pepper. Press 1/4 cup Parmesan cheese evenly onto steaks. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Place steaks in skillet; brown evenly. Remove.
Spray same pan with cooking spray and heat over medium heat until hot. Add mushrooms, onion and garlic; cook and stir 4 to 5 minutes or until tender. Add wine; cook and stir 3 minutes. Stir in sauce. Return steaks to skillet; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 to 1-3/4 hours or until beef is fork-tender.
Carve steaks into slices. Serve beef and 2 cups sauce over pasta; sprinkle with 1/4 cup cheese. Pass remaining sauce.
Nutritional Information Per Serving: Calories: 412; Protein: 42 g; Fat: 12 g; Sodium: 991 mg; Cholesterol: 114 mg; Saturated Fat: 4 g; Carbohydrates: 23 g
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
BEEF STEAK AND ROASTED VEGETABLE SALAD
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/1007.shtml
Source: NCBA
Ingredients
2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick
8 cups torn salad greens
3/4 cup Italian dressing
Roasted Vegetables:
16 small mushrooms
1 large red, yellow or green bell pepper, cut into 1-inch wide strips
1 medium Japanese eggplant, sliced (1-inch)
1 medium onion, cut into 8 wedges
1 medium zucchini, sliced (1-inch)
2 tablespoons balsamic vinegar
2 large cloves garlic, minced
1 teaspoon dried rosemary leaves
Directions
Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.
Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.
Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.
Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ITALIAN BRAISED PARMESAN BEEF WITH WILD MUSHROOM SAUCE
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1297
View recipe with photo: http://diabeticgourmet.com/recipes/html/1297.shtml
Ingredients
1-1/2 pounds beef Chuck Steaks, cut 1 inch thick
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese
4 cups (8 ounces) sliced mixed wild mushrooms such as crimini, shiitake, oyster
1 medium onion, chopped
3 cloves garlic, chopped
1 cup dry red wine or beef broth
1 jar (26 ounces) fire roasted tomato and garlic sauce or any prepared spaghetti sauce
1 package (12 ounces) fresh fettuccine, cooked
1/4 cup grated Parmesan cheese
Directions
Season steaks with salt and pepper. Press 1/4 cup Parmesan cheese evenly onto steaks. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Place steaks in skillet; brown evenly. Remove.
Spray same pan with cooking spray and heat over medium heat until hot. Add mushrooms, onion and garlic; cook and stir 4 to 5 minutes or until tender. Add wine; cook and stir 3 minutes. Stir in sauce. Return steaks to skillet; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 to 1-3/4 hours or until beef is fork-tender.
Carve steaks into slices. Serve beef and 2 cups sauce over pasta; sprinkle with 1/4 cup cheese. Pass remaining sauce.
Nutritional Information Per Serving: Calories: 412; Protein: 42 g; Fat: 12 g; Sodium: 991 mg; Cholesterol: 114 mg; Saturated Fat: 4 g; Carbohydrates: 23 g
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
Friday, December 2, 2016
Where's the Beef?
Here are six beef recipes to help you through the weekend. Enjoy!
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
BEEF STEAK AND ROASTED VEGETABLE SALAD
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/1007.shtml
Source: NCBA
Ingredients
2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick
8 cups torn salad greens
3/4 cup Italian dressing
Roasted Vegetables:
16 small mushrooms
1 large red, yellow or green bell pepper, cut into 1-inch wide strips
1 medium Japanese eggplant, sliced (1-inch)
1 medium onion, cut into 8 wedges
1 medium zucchini, sliced (1-inch)
2 tablespoons balsamic vinegar
2 large cloves garlic, minced
1 teaspoon dried rosemary leaves
Directions
Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.
Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.
Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.
Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g
CALIFORNIA-ROLL BEEF SALAD
This begins, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Yield: 6 servings
Source: The Beef Checkoff
Find this recipe at: http://diabeticgourmet.com/recipes/html/855.shtml
Ingredients
3 boneless beef Top Loin (Strip) steaks, cut 3/4 inch thick (about 8 ounces each)
Marinade:
1/3 cup hoisin sauce
1/4 cup pomegranate juice
2 tablespoons minced garlic
2 tablespoons minced fresh ginger
1 tablespoon sesame oil
1/2 teaspoon pepper
Wasabi Cucumbers:
2 teaspoons wasabi paste
1 teaspoon pomegranate juice
1 English cucumber, thinly sliced
Gingered Carrots:
1 tablespoon mayonnaise
1-1/2 teaspoons minced fresh ginger
2 cups packaged matchstick carrots
Garnish:
1 tablespoon toasted sesame seeds
1 medium avocado, diced
1/2 cup fresh pomegranate seeds
Directions
Combine Marinade ingredients in small bowl. Place beef steaks and marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.
Prepare Wasabi Cucumbers. Combine wasabi paste and pomegranate juice in medium bowl. Add cucumbers; toss to coat. Set aside; refrigerate until ready to serve.
Prepare Gingered Carrots. Combine mayonnaise and ginger in another medium bowl. Add carrots; toss to coat. Set aside; refrigerate until ready to serve.
Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 10 to 12 minutes (over medium heat on preheated gas grill, covered, 7 to 10 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally.
Carve steaks into thin slices. Place cucumbers and carrots side by side on plate; top with beef. Top with avocado and pomegranate seeds; sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 310; Protein: 28 g; Fat: 14 g; Sodium: 250 mg; Cholesterol: 57 mg; Saturated Fat: 3 g; Dietary Fiber: 3.7 g; Carbohydrates: 17 g
SPICY BUFFALO-STYLE MEATBALLS
Makes 32 appetizer servings.
View Online: http://diabeticgourmet.com/recipes/html/541.shtml
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Carbohydrates: 1 g
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
View recipe: http://diabeticgourmet.com/recipes/html/119.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=119
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
BEEF STEAK AND ROASTED VEGETABLE SALAD
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/1007.shtml
Source: NCBA
Ingredients
2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick
8 cups torn salad greens
3/4 cup Italian dressing
Roasted Vegetables:
16 small mushrooms
1 large red, yellow or green bell pepper, cut into 1-inch wide strips
1 medium Japanese eggplant, sliced (1-inch)
1 medium onion, cut into 8 wedges
1 medium zucchini, sliced (1-inch)
2 tablespoons balsamic vinegar
2 large cloves garlic, minced
1 teaspoon dried rosemary leaves
Directions
Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.
Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.
Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.
Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g
CALIFORNIA-ROLL BEEF SALAD
This begins, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Yield: 6 servings
Source: The Beef Checkoff
Find this recipe at: http://diabeticgourmet.com/recipes/html/855.shtml
Ingredients
3 boneless beef Top Loin (Strip) steaks, cut 3/4 inch thick (about 8 ounces each)
Marinade:
1/3 cup hoisin sauce
1/4 cup pomegranate juice
2 tablespoons minced garlic
2 tablespoons minced fresh ginger
1 tablespoon sesame oil
1/2 teaspoon pepper
Wasabi Cucumbers:
2 teaspoons wasabi paste
1 teaspoon pomegranate juice
1 English cucumber, thinly sliced
Gingered Carrots:
1 tablespoon mayonnaise
1-1/2 teaspoons minced fresh ginger
2 cups packaged matchstick carrots
Garnish:
1 tablespoon toasted sesame seeds
1 medium avocado, diced
1/2 cup fresh pomegranate seeds
Directions
Combine Marinade ingredients in small bowl. Place beef steaks and marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.
Prepare Wasabi Cucumbers. Combine wasabi paste and pomegranate juice in medium bowl. Add cucumbers; toss to coat. Set aside; refrigerate until ready to serve.
Prepare Gingered Carrots. Combine mayonnaise and ginger in another medium bowl. Add carrots; toss to coat. Set aside; refrigerate until ready to serve.
Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 10 to 12 minutes (over medium heat on preheated gas grill, covered, 7 to 10 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally.
Carve steaks into thin slices. Place cucumbers and carrots side by side on plate; top with beef. Top with avocado and pomegranate seeds; sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 310; Protein: 28 g; Fat: 14 g; Sodium: 250 mg; Cholesterol: 57 mg; Saturated Fat: 3 g; Dietary Fiber: 3.7 g; Carbohydrates: 17 g
SPICY BUFFALO-STYLE MEATBALLS
Makes 32 appetizer servings.
View Online: http://diabeticgourmet.com/recipes/html/541.shtml
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Carbohydrates: 1 g
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
View recipe: http://diabeticgourmet.com/recipes/html/119.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=119
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
Friday, July 8, 2016
Friday Recipes
Enjoy!
CHICKEN SALAD STUFFED AVOCADO
Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/1262.shtml
Ingredients
2 medium avocados
Juice of 1 lime
2 cups chopped cooked chicken breast, about 1/2-inch pieces
2 Tbsp. chopped red cabbage
2 Tbsp. diced carrots
2 Tbsp. diced radish
4 tsp. spicy brown mustard
1/2 tsp. garlic powder
1 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Lime wedges for garnish
Directions
Carefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and set avocado shells aside.
Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish, mustard, garlic powder, olive oil, salt and pepper to taste and mix gently to combine.
Spoon mixture into avocado shells, mounding in the center and serve immediately with lime wedges. Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.
Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 16 g; Sodium: 146 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 8 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/716.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1263.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F. Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well.
Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray.
Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes.
Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature.
When cooled completely, store in an airtight container at room temperature.
To make cream:
Combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached.
For thinner sauce, add 1 to 2 tablespoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
ELBOW MACARONI SALAD (INSALATA DI GOMITI DI PASTA)
This recipe begins, “A cool delicious summertime treat that is sure to be a welcomed side dish at any family barbeque or block party. A great traditional pasta salad perfect for summer grilling! Keep the salad cold by placing the salad bowl inside a larger bowl filled with ice.”
Source: Dreamfields Healthy Carb Pasta
Author: Chef Antonio Cecconi
Serves 8 (side dish servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/717.shtml
Ingredients
16 ounces Dreamfields Elbows (one box)
1 cup light sour cream
1/2 cup low-fat mayonnaise
1/2 cup chopped fresh parsley
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup chopped green onion
1 cup cucumber, diced 1/2-inch
1 cup broccoli floret tops
1/4 cup carrot, chopped
Directions
Prepare pasta according to package directions. Rinse under cold water and drain well.
Mix together sour cream, mayonnaise, parsley, lemon juice, salt and pepper. Combine dressing with vegetables.
Add pasta and toss gently with other ingredients until well coated. Refrigerate at least one hour prior to serving.
Nutritional Information Per Serving: Calories: 213; Protein: 7 g; Fat: 5 g; Sodium: 326 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g
VANILLA CREAM PUFFS
The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”
Yield: 12 Servings
Serving Size: 1 cream puff
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions:
Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.
Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions:
Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.
Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage:
Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
CHICKEN SALAD STUFFED AVOCADO
Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/1262.shtml
Ingredients
2 medium avocados
Juice of 1 lime
2 cups chopped cooked chicken breast, about 1/2-inch pieces
2 Tbsp. chopped red cabbage
2 Tbsp. diced carrots
2 Tbsp. diced radish
4 tsp. spicy brown mustard
1/2 tsp. garlic powder
1 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Lime wedges for garnish
Directions
Carefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and set avocado shells aside.
Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish, mustard, garlic powder, olive oil, salt and pepper to taste and mix gently to combine.
Spoon mixture into avocado shells, mounding in the center and serve immediately with lime wedges. Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.
Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 16 g; Sodium: 146 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 8 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/716.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1263.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F. Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well.
Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray.
Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes.
Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature.
When cooled completely, store in an airtight container at room temperature.
To make cream:
Combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached.
For thinner sauce, add 1 to 2 tablespoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
ELBOW MACARONI SALAD (INSALATA DI GOMITI DI PASTA)
This recipe begins, “A cool delicious summertime treat that is sure to be a welcomed side dish at any family barbeque or block party. A great traditional pasta salad perfect for summer grilling! Keep the salad cold by placing the salad bowl inside a larger bowl filled with ice.”
Source: Dreamfields Healthy Carb Pasta
Author: Chef Antonio Cecconi
Serves 8 (side dish servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/717.shtml
Ingredients
16 ounces Dreamfields Elbows (one box)
1 cup light sour cream
1/2 cup low-fat mayonnaise
1/2 cup chopped fresh parsley
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup chopped green onion
1 cup cucumber, diced 1/2-inch
1 cup broccoli floret tops
1/4 cup carrot, chopped
Directions
Prepare pasta according to package directions. Rinse under cold water and drain well.
Mix together sour cream, mayonnaise, parsley, lemon juice, salt and pepper. Combine dressing with vegetables.
Add pasta and toss gently with other ingredients until well coated. Refrigerate at least one hour prior to serving.
Nutritional Information Per Serving: Calories: 213; Protein: 7 g; Fat: 5 g; Sodium: 326 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g
VANILLA CREAM PUFFS
The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”
Yield: 12 Servings
Serving Size: 1 cream puff
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions:
Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.
Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions:
Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.
Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage:
Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
Tuesday, September 1, 2015
Tuesday Recipes
One of the main sources for the recipes in this blog come from Diabetic Gourmet Magazine. When I was caring for a diabetic loved one, we both found plenty of helpful articles and good recipes in this publication and their emailed newsletter. For the record, I'm not receiving any for of compensation for mentioning Diabetic Gourmet Magazine, but simply passing along what we found to be a good source of help.
And now, for today's six recipes. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml
View recipe: http://diabeticgourmet.com/recipes/html/722.shtml
Yield: 4 Servings
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BAY AREA RICE SALAD
Yield: 6 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/728.shtml
Ingredients
2 cups chilled cooked white rice
1 cup chilled cooked wild rice
6 ounces smoked mussels or smoked bay scallops
1/2 cup diced red bell pepper
1/2 cup diced yellow or green bell pepper
1 cup diced peeled cucumber
3 tablespoons light mayonnaise
3 tablespoons light sour cream
1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground pepper
Directions
Combine the rices, mussels, peppers, and cucumber in a large bowl.
In a small bowl, combine the remaining ingredients; mix well.
Toss with the rice mixture. Serve immediately or chill.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
PEAR CUSTARD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml
View recipe: http://diabeticgourmet.com/recipes/html/727.shtml
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
And now, for today's six recipes. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml
View recipe: http://diabeticgourmet.com/recipes/html/722.shtml
Yield: 4 Servings
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BAY AREA RICE SALAD
Yield: 6 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/728.shtml
Ingredients
2 cups chilled cooked white rice
1 cup chilled cooked wild rice
6 ounces smoked mussels or smoked bay scallops
1/2 cup diced red bell pepper
1/2 cup diced yellow or green bell pepper
1 cup diced peeled cucumber
3 tablespoons light mayonnaise
3 tablespoons light sour cream
1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground pepper
Directions
Combine the rices, mussels, peppers, and cucumber in a large bowl.
In a small bowl, combine the remaining ingredients; mix well.
Toss with the rice mixture. Serve immediately or chill.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
PEAR CUSTARD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml
View recipe: http://diabeticgourmet.com/recipes/html/727.shtml
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
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