It's finally Friday, time for the weekend. I don't know about you, but weekends never seem long enough - except when they last too long. (This is sure to make sense with too many of us!)
No matter. Here are today's recipes to help you through the weekend, including Texas Red Chili and Light Sour Cream Chicken Enchiladas. Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.
Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/113.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees.
Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.
In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.
Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.
Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.
Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.
Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CARAWAY ROASTED BEETS
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/586.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed
2 teaspoons caraway seeds
Directions
Preheat the oven to 375 degrees F.
Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.
Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.
Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
BEETS DIJON
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml
Ingredients
Butter-flavored vegetable cooking spray
1/3 cup finely chopped onion
2 cloves garlic, minced
1/3 cup fat-free sour cream
2 tablespoons Dijon-style mustard
Salt and white pepper, to taste
1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm
Minced parsley, as garnish
Directions
Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.
Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable
MASHED TURNIPS WITH ROASTED GARLIC
Yield: Makes 8 servings.
View Online: http://diabeticgourmet.com/recipes/html/34.shtml
Source: Family Circle's All-Time Favorite Recipes
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
Showing posts with label Beets Dijon. Show all posts
Showing posts with label Beets Dijon. Show all posts
Friday, August 4, 2017
Friday, November 4, 2016
Friday Recipes
It's finally Friday, time for the weekend. I don't know about you, but weekends never seem long enough - except when they last too long. (This is sure to make sense with too many of us!)
No matter. Here are today's recipes to help you through the weekend. Hope your weekend it good. Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.
Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/113.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees.
Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.
In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.
Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.
Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.
Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.
Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CARAWAY ROASTED BEETS
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/586.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed
2 teaspoons caraway seeds
Directions
Preheat the oven to 375 degrees F.
Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.
Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.
Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
BEETS DIJON
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml
Ingredients
Butter-flavored vegetable cooking spray
1/3 cup finely chopped onion
2 cloves garlic, minced
1/3 cup fat-free sour cream
2 tablespoons Dijon-style mustard
Salt and white pepper, to taste
1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm
Minced parsley, as garnish
Directions
Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.
Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable
MASHED TURNIPS WITH ROASTED GARLIC
Yield: Makes 8 servings.
View Online: http://diabeticgourmet.com/recipes/html/34.shtml
Source: Family Circle's All-Time Favorite Recipes
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
No matter. Here are today's recipes to help you through the weekend. Hope your weekend it good. Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.
Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/113.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees.
Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.
In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.
Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.
Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.
Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.
Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CARAWAY ROASTED BEETS
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/586.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed
2 teaspoons caraway seeds
Directions
Preheat the oven to 375 degrees F.
Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.
Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.
Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
BEETS DIJON
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml
Ingredients
Butter-flavored vegetable cooking spray
1/3 cup finely chopped onion
2 cloves garlic, minced
1/3 cup fat-free sour cream
2 tablespoons Dijon-style mustard
Salt and white pepper, to taste
1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm
Minced parsley, as garnish
Directions
Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.
Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable
MASHED TURNIPS WITH ROASTED GARLIC
Yield: Makes 8 servings.
View Online: http://diabeticgourmet.com/recipes/html/34.shtml
Source: Family Circle's All-Time Favorite Recipes
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
Monday, October 31, 2016
Meatless Monday
Here are six meatless diabetic recipes to help you through the day. Enjoy!
VEGGIE PATCH SOUP
Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/835.shtml
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: Diabetic Dream Desserts
Find this recipe at: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
ZUCCHINI LASAGNA
To view this online, click here.
This begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings 6; Calories 300; Total Fat 15 g; Saturated Fat 8 g; Potassium 750 mg; Total Carbohydrate 24 g; Dietary Fiber 5 g; Protein 18 g
CARAWAY ROASTED BEETS
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/586.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed
2 teaspoons caraway seeds
Directions
Preheat the oven to 375 degrees F.
Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.
Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.
Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
BEETS DIJON
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml
Ingredients
Butter-flavored vegetable cooking spray
1/3 cup finely chopped onion
2 cloves garlic, minced
1/3 cup fat-free sour cream
2 tablespoons Dijon-style mustard
Salt and white pepper, to taste
1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm
Minced parsley, as garnish
Directions
Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.
Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable
ROASTED BABY EGGPLANT AND TOMATOES
Yield: 4 servings
Source: Great Healthy Food – Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/670.shtml
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Protein: 2 g; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable
VEGGIE PATCH SOUP
Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/835.shtml
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: Diabetic Dream Desserts
Find this recipe at: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
ZUCCHINI LASAGNA
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This begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings 6; Calories 300; Total Fat 15 g; Saturated Fat 8 g; Potassium 750 mg; Total Carbohydrate 24 g; Dietary Fiber 5 g; Protein 18 g
CARAWAY ROASTED BEETS
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/586.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed
2 teaspoons caraway seeds
Directions
Preheat the oven to 375 degrees F.
Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.
Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.
Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
BEETS DIJON
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml
Ingredients
Butter-flavored vegetable cooking spray
1/3 cup finely chopped onion
2 cloves garlic, minced
1/3 cup fat-free sour cream
2 tablespoons Dijon-style mustard
Salt and white pepper, to taste
1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm
Minced parsley, as garnish
Directions
Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.
Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable
ROASTED BABY EGGPLANT AND TOMATOES
Yield: 4 servings
Source: Great Healthy Food – Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/670.shtml
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Protein: 2 g; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable
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