I hope you're ready for some good eating, as today's offerings include Mediterranean Braised Beef and Chocolate Cream Pie. Enjoy!
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
MEDITERRANEAN BRAISED BEEF
Recipe Yield: Makes 6 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/mediterranean-braised-beef
Ingredients
1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)
1/4 cup all-purpose flour
2 tablespoons olive oil
1/4 cup balsamic vinegar
2 small onions, halved, sliced
4 medium shallots, sliced
1/4 cup chopped pitted dates
1/2 teaspoon salt
1/4 to 1/2 teaspoon black pepper
Directions
Heat oven to 325F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.
Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.
Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
Nutritional Information Per Serving: Calories: 290; Fat: 12 g; Saturated Fat: 3 g; Fiber: 1.2 g; Sodium: 275 mg; Cholesterol: 75 mg; Protein: 29 g; Carbohydrates: 16 g
CHOCOLATE CREAM PIE
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
SPICY GREEN SALAD
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-green-salad
Ingredients
1/2 roasted red bell pepper*
1-inch wedge sweet onion, chopped
1 small garlic clove, chopped
1 medium plum tomato, seeded and chopped
1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)
1 tsp. agave syrup or honey
1 Tbsp. fat-free, reduced-sodium chicken broth
1 Tbsp. red wine vinegar
1/2 tsp. salt
1 Tbsp. extra virgin olive oil
4 large romaine lettuce leaves
4 red-leaf lettuce leaves
1 packed cup baby arugula
6-inch piece English cucumber, sliced
2 plum tomatoes, sliced crosswise
1/8-1/4 red onion; about 3-4 very thin slices as rings
Directions
In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.
Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.
* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.
Nutritional Information Per Serving: Calories: 70; Fat: 4 g; Saturated Fat: 0.5 g; Fiber: 2 g; Sodium: 160 mg; Protein: 2 g; Carbohydrates: 9 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
View this online at https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
Showing posts with label Black Bean and Tomato Salsa. Show all posts
Showing posts with label Black Bean and Tomato Salsa. Show all posts
Thursday, April 11, 2019
Friday, February 15, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Baja Turkey Chili and Indonesian Tofu and Vegetable Stew. Enjoy!
SOUTHWESTERN CHICKEN CHOWDER
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-chowder.
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Fat: 9 g; Saturated Fat: 2 g; Sodium: 430 mg; Cholesterol: 129 mg; Protein: 50 g; Carbohydrates: 18 g
COUNTRY PEACH TART
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal® Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Notes:
Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
INDONESIAN TOFU AND VEGETABLE STEW
Recipe Yield: Yield: 8 servings. Serving Size: 1 cup
Source: Patricia Chuey, RD
View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
b>To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Notes:
With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g
SOUTHWESTERN CHICKEN CHOWDER
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-chowder.
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Fat: 9 g; Saturated Fat: 2 g; Sodium: 430 mg; Cholesterol: 129 mg; Protein: 50 g; Carbohydrates: 18 g
COUNTRY PEACH TART
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal® Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Notes:
Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
INDONESIAN TOFU AND VEGETABLE STEW
Recipe Yield: Yield: 8 servings. Serving Size: 1 cup
Source: Patricia Chuey, RD
View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
b>To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Notes:
With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g
Monday, February 11, 2019
Meatless Monday
It's time for another Meatless Monday. Today's yummy offerings include Southwestern Corn and Zucchini Saute and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!
CHOCOLATE CHEESECAKE
Recipe Yield: Yield: 16 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Notes:
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 milk, 3 fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
GRILLED PANZANELLA
Recipe Yield: Makes 6 servings.
View online at https://diabeticgourmet.com/diabetic-recipes/grilled-panzanella
Ingredients
4 garlic cloves, minced
1/2 tsp. Dijon mustard
2 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
15 fresh basil leaves, chopped coarsely
1 medium cucumber, seeded (or English cucumber) washed, sliced into 1/2-inch pieces
3 large ripe tomatoes, cut into 1-inch cubes
2 Tbsp. green olives, pitted and chopped (capers may be substituted)
1 medium red bell pepper, seeded and quartered
1/2 large red onion, cut in half and then 1/4 inch slices
1/2 small loaf crusty whole-grain French or Italian bread, cut into 1-inch slices, halved
Directions
In mixing bowl whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.
In large bowl gently combine basil, cucumber, tomatoes and olives.
Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.
Remove from grill. On cutting board, slice peppers into 1/2-inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.
Toast both sides of bread until nicely browned.
On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.
Nutritional Information Per Serving: Calories: 193; Fat: 11 g; Saturated Fat: 2 g; Sodium: 187 mg; Protein: 4 g; Carbohydrates: 22 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
CHOCOLATE CHEESECAKE
Recipe Yield: Yield: 16 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Notes:
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 milk, 3 fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
GRILLED PANZANELLA
Recipe Yield: Makes 6 servings.
View online at https://diabeticgourmet.com/diabetic-recipes/grilled-panzanella
Ingredients
4 garlic cloves, minced
1/2 tsp. Dijon mustard
2 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
15 fresh basil leaves, chopped coarsely
1 medium cucumber, seeded (or English cucumber) washed, sliced into 1/2-inch pieces
3 large ripe tomatoes, cut into 1-inch cubes
2 Tbsp. green olives, pitted and chopped (capers may be substituted)
1 medium red bell pepper, seeded and quartered
1/2 large red onion, cut in half and then 1/4 inch slices
1/2 small loaf crusty whole-grain French or Italian bread, cut into 1-inch slices, halved
Directions
In mixing bowl whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.
In large bowl gently combine basil, cucumber, tomatoes and olives.
Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.
Remove from grill. On cutting board, slice peppers into 1/2-inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.
Toast both sides of bread until nicely browned.
On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.
Nutritional Information Per Serving: Calories: 193; Fat: 11 g; Saturated Fat: 2 g; Sodium: 187 mg; Protein: 4 g; Carbohydrates: 22 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
Wednesday, January 2, 2019
Mexican Food
If you like Mexican Food as much as I do, today's post is for you. Today's offerings include Butternut Squash Enchiladas with Salsa Verde and Baked Beef Empanadas. Enjoy!
QUESADILLAS
Recipe Yield: Yield: 8 servings (2 wedges)
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipe/quesadillas
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 8-inch flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
JALAPENO BROCCOLI
Recipe Yield: Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
Book Title: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
MEXICAN CHICKEN SOUP
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.
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. Saute 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; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g
QUESADILLAS
Recipe Yield: Yield: 8 servings (2 wedges)
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipe/quesadillas
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 8-inch flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
JALAPENO BROCCOLI
Recipe Yield: Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
Book Title: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
MEXICAN CHICKEN SOUP
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.
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. Saute 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; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g
Friday, December 28, 2018
Friday Recipes
Here we are, the last Friday of 2018. Where did the time go?
Here are six yummy recipes to help you through the last weekend of the year, including Chicken Picadillo and Chocolate Cheesecake. Enjoy!
CHIMICHURRI STEAK WRAPS
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce:
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container. Cover; process until finely chopped. Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge. Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla. Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
CHICKEN PICADILLO
Yield: 6 servings; Serving size: 3/4 cup chicken and vegetables
Source: Deliciously Healthy Dinners
View this online https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo
Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1-1/2 Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1/3 cup no-salt-added tomato sauce
1/3 cup low-sodium chicken broth
1/3 cup lemon juice
1/4 tsp ground cumin
2 bay leaves
1/3 cup water
1/4 cup golden seedless raisins
For garnish:
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Directions
Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.
Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
Cover the pan, and reduce the heat. Simmer for 10 minutes.
Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Notes:
This zesty one-pot meal is easy to throw together on a busy weeknight.
Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHOCOLATE CHEESECAKE
Recipe Yield: Yield: 16 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Notes:
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 milk, 3 fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
Here are six yummy recipes to help you through the last weekend of the year, including Chicken Picadillo and Chocolate Cheesecake. Enjoy!
CHIMICHURRI STEAK WRAPS
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce:
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container. Cover; process until finely chopped. Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge. Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla. Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
CHICKEN PICADILLO
Yield: 6 servings; Serving size: 3/4 cup chicken and vegetables
Source: Deliciously Healthy Dinners
View this online https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo
Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1-1/2 Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1/3 cup no-salt-added tomato sauce
1/3 cup low-sodium chicken broth
1/3 cup lemon juice
1/4 tsp ground cumin
2 bay leaves
1/3 cup water
1/4 cup golden seedless raisins
For garnish:
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Directions
Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.
Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
Cover the pan, and reduce the heat. Simmer for 10 minutes.
Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Notes:
This zesty one-pot meal is easy to throw together on a busy weeknight.
Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHOCOLATE CHEESECAKE
Recipe Yield: Yield: 16 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Notes:
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 milk, 3 fat
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
Wednesday, December 12, 2018
Wednesday Recipes
December seems to be flying by incredibly fast. And the perfect way to slow down a little is over a yummy meal. Here are six recipes to help you through the day, including Southwestern Chicken Chowder and Mediterranean Braised Beef. Enjoy!
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
SOUTHWESTERN CHICKEN CHOWDER
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-chowder.
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Fat: 9 g; Saturated Fat: 2 g; Sodium: 430 mg; Cholesterol: 129 mg; Protein: 50 g; Carbohydrates: 18 g
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
MEDITERRANEAN BRAISED BEEF
Recipe Yield: Makes 6 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/mediterranean-braised-beef
Ingredients
1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)
1/4 cup all-purpose flour
2 tablespoons olive oil
1/4 cup balsamic vinegar
2 small onions, halved, sliced
4 medium shallots, sliced
1/4 cup chopped pitted dates
1/2 teaspoon salt
1/4 to 1/2 teaspoon black pepper
Directions
Heat oven to 325F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.
Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.
Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
Nutritional Information Per Serving: Calories: 290; Fat: 12 g; Saturated Fat: 3 g; Fiber: 1.2 g; Sodium: 275 mg; Cholesterol: 75 mg; Protein: 29 g; Carbohydrates: 16 g
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
SOUTHWESTERN CHICKEN CHOWDER
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-chowder.
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Fat: 9 g; Saturated Fat: 2 g; Sodium: 430 mg; Cholesterol: 129 mg; Protein: 50 g; Carbohydrates: 18 g
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
MEDITERRANEAN BRAISED BEEF
Recipe Yield: Makes 6 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/mediterranean-braised-beef
Ingredients
1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)
1/4 cup all-purpose flour
2 tablespoons olive oil
1/4 cup balsamic vinegar
2 small onions, halved, sliced
4 medium shallots, sliced
1/4 cup chopped pitted dates
1/2 teaspoon salt
1/4 to 1/2 teaspoon black pepper
Directions
Heat oven to 325F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.
Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.
Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
Nutritional Information Per Serving: Calories: 290; Fat: 12 g; Saturated Fat: 3 g; Fiber: 1.2 g; Sodium: 275 mg; Cholesterol: 75 mg; Protein: 29 g; Carbohydrates: 16 g
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
Monday, November 12, 2018
Meatless Monday
It's Meatless Monday, time to check out how good vegetarian food can be. Here are six vegetarian and diabetic recipes to try out, including Sugar Free Blueberry Muffins and Black Bean and Tomato Salsa. Enjoy!
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
And if you're looking for something a little different (and easy), check out LEMON BROCCOLI PASTA from Diabetes Self Management. Very yummy, and you can view this online here.
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
And if you're looking for something a little different (and easy), check out LEMON BROCCOLI PASTA from Diabetes Self Management. Very yummy, and you can view this online here.
Monday, October 22, 2018
Meatless Monday
It's time for another Meatless Monday, a time to check out the possibility of eating for both a vegetarian and diabetic lifestyle. Today's recipes include Southwestern Corn and Zucchini Saute and Bittersweet Chocolate Torte. Enjoy!
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CHOCOLATE CREAM PIE
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
BITTERSWEET CHOCOLATE TORTE
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 starch, 2 fat
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CHOCOLATE CREAM PIE
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
BITTERSWEET CHOCOLATE TORTE
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 starch, 2 fat
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
Thursday, November 9, 2017
Thursday Recipes
Here are today's six recipes to help you through the day, including Chimichurri Steak Wraps and Creamy Baked Custard with Maple Syrup. Enjoy!
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee
Print version: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee/print/
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches.
Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot.
Add onion and garlic and cook, stirring occasionally, until onion softens.
Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper.
Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture.
Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
BLACK BEAN AND TOMATO SALSA
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend.
If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee
Print version: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee/print/
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches.
Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot.
Add onion and garlic and cook, stirring occasionally, until onion softens.
Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper.
Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture.
Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
BLACK BEAN AND TOMATO SALSA
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend.
If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
Tuesday, April 12, 2016
Tuesday Recipes
Here are today's six diabetic recipes to try your hand at. Enjoy!
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/924.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Protein: 4 g; Fat: 2 g; Sodium: 283 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Carbohydrates: 11 g; Exchanges: 1 Starch
GRILLED ORANGE-MUSTARD CHICKEN
Servings: 4
Serving Size: 1/2 chicken breast plus 2 orange wedges
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/585.shtml
Ingredients
4 skinless chicken breast halves, OR 4 skinless leg quarters (about 1-3/4 pounds)
1/2 cup orange juice
1/4 cup orange-flavored liqueur
1 tablespoon plus 1 teaspoon grainy Dijon mustard
2 tablespoons chipped fresh thyme leaves, OR 1 teaspoon dried thyme
2 cloves garlic, minced
1 medium orange, peeled and cut into 8 wedges
Directions
Place chicken in a shallow glass dish or plastic bag.
To make the marinade, combine the remaining ingredients except the orange wedges in a small bowl; pour over the chicken. Cover and refrigerate at least 1 hour. Drain the chicken, reserving the marinade.
Preheat a grill or the broiler.
Grill over medium coals, covered with foil or with a grill cover, or broil 4 to 5 inches from the heat source 5 minutes per side, or until the chicken is cooked through, basting often with the marinade. (Discard any remaining marinade. Do not pour it over the cooked chicken.)
Garnish the chicken portions with orange wedges at serving time.
Nutritional Information Per Serving: Calories: 175; Protein: 26 g; Fat: 3 g; Sodium: 93 mg; Cholesterol: 69 mg; Dietary Fiber: 1 g; Sugars: 9 g ; Carbohydrates: 10 g; Exchanges: 1/2 Fruit, 4 Very Lean Meat
BAKED CAJUN CHICKEN
Servings: 4
View online at http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up. Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
BOILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
View Online: http://diabeticgourmet.com/recipes/html/888.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/924.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Protein: 4 g; Fat: 2 g; Sodium: 283 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Carbohydrates: 11 g; Exchanges: 1 Starch
GRILLED ORANGE-MUSTARD CHICKEN
Servings: 4
Serving Size: 1/2 chicken breast plus 2 orange wedges
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/585.shtml
Ingredients
4 skinless chicken breast halves, OR 4 skinless leg quarters (about 1-3/4 pounds)
1/2 cup orange juice
1/4 cup orange-flavored liqueur
1 tablespoon plus 1 teaspoon grainy Dijon mustard
2 tablespoons chipped fresh thyme leaves, OR 1 teaspoon dried thyme
2 cloves garlic, minced
1 medium orange, peeled and cut into 8 wedges
Directions
Place chicken in a shallow glass dish or plastic bag.
To make the marinade, combine the remaining ingredients except the orange wedges in a small bowl; pour over the chicken. Cover and refrigerate at least 1 hour. Drain the chicken, reserving the marinade.
Preheat a grill or the broiler.
Grill over medium coals, covered with foil or with a grill cover, or broil 4 to 5 inches from the heat source 5 minutes per side, or until the chicken is cooked through, basting often with the marinade. (Discard any remaining marinade. Do not pour it over the cooked chicken.)
Garnish the chicken portions with orange wedges at serving time.
Nutritional Information Per Serving: Calories: 175; Protein: 26 g; Fat: 3 g; Sodium: 93 mg; Cholesterol: 69 mg; Dietary Fiber: 1 g; Sugars: 9 g ; Carbohydrates: 10 g; Exchanges: 1/2 Fruit, 4 Very Lean Meat
BAKED CAJUN CHICKEN
Servings: 4
View online at http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up. Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
BOILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
View Online: http://diabeticgourmet.com/recipes/html/888.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
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