Diabetic Delights: A Confessions of a Foodie Offspring: Blueberry Corn Muffins

Showing posts with label Blueberry Corn Muffins. Show all posts

Monday, February 15, 2021

Meatless Monday

It's time for another Meatless Monday. Here are today's offerings, including Pumpkin Soup and Sweet Potato Pie. 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

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

BLUEBERRY CORN MUFFINS

Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.

Source: Spenda

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins

Ingredients

1 3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g

SWEET POTATO PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat

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

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, March 30, 2020

Meatless Monday

Friday, March 15, 2019

Friday Recipes

Here are six yummy recipes to help you get ready for the weekend, including Oven-Crusted Chicken Breast and Classic Beef Stew. Enjoy!

BLUEBERRY CORN MUFFINS

Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.

Source: Spenda

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins

Ingredients

1 3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g

OVEN-CRUSTED CHICKEN BREAST

This recipe begins, “A healthy way to fry chicken.”

Recipe Yield: Yield: 4 servings 3 oz chicken breast, 1 cup salad

Source: Deliciously Healthy Dinners

View this online at https://diabeticgourmet.com/diabetic-recipes/oven-crusted-chicken-breast.

Ingredients

For chicken:

4 boneless, skinless chicken breasts (3 oz each)

1 egg white (or substitute liquid egg white)

1 C fat-free evaporated milk

1 C breadcrumbs

1/4 C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces

1 C whole-wheat flour

2 Tbsp olive oil or vegetable oil

For salad:

2 Tbsp lemon juice

1/2 Tbsp olive oil

4 C red leaf lettuce, rinsed and dried

1 C cherry tomatoes, rinsed and halved

1/4 tsp salt

1/4 tsp ground black pepper

Directions

Preheat oven to 350F.

Place chicken in a freezer bag with the air squeezed out, and pound each breast down to 1/2-inch thickness.

Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.

Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.

Heat oil in a large saute pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350F oven for about 5–8 minutes (to a minimum internal temperature of 165F).

For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.

Serve 1 cup salad with one piece of chicken.

Nutritional Information Per Serving: Calories: 264; Fat: 11 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 263 mg; Cholesterol: 49 mg; Protein: 24 g; Carbohydrates: 18 g

APPLE AND SQUASH BAKE

This begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”

Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into

1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F.

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g

CHOCOLATE MOCHA CHEESECAKE

Recipe Yield: Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-mocha-cheesecake.

Ingredients

Crust Ingredients

44 Reduced-Fat Chocolate Wafers, crushed

1/4 cup butter, melted

2 tablespoons unsweetened cocoa powder

1/4 cup Splenda No Calorie Sweetener, Granulated

Batter Ingredients

3 (8 ounce) packages reduced-fat cream cheese

3/4 cup Splenda No Calorie Sweetener, Granulated

2 eggs

2 egg whites

1-1/2 tablespoons cornstarch

1/4 teaspoon salt

3/4 cup reduced-fat sour cream

2 teaspoons vanilla

1-1/4 teaspoons instant espresso crystals

2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

Directions

Preheat oven to 400 degrees F.

Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.

Reset oven temperature to 325 degrees F.

Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.

Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.

Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.

Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.

Notes:

You might also like this recipe for Sugar Free Mocha Cheesecake Bars.

Nutritional Information Per Serving: Calories: 200; Fat: 13 g; Saturated Fat: 8 g; Sodium: 270 mg; Cholesterol: 65 mg; Protein: 7 g; Carbohydrates: 14 g; Sugars: 4 g

CLASSIC BEEF STEW

Recipe Yield: Makes 8 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.

Ingredients

1 tablespoon oil

2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes

2 cups sliced onions

4 cloves garlic, chopped

1 green bell pepper, sliced

4 large celery stalks, cut into 2-inch pieces

8 medium carrots

4 large baking potatoes (about 2 pounds) cut into eighths

1 28-ounce can whole tomatoes

1 15-ounce can tomato sauce

1 tablespoon soy sauce

1 teaspoon Worcestershire sauce

1 cup fat-free beef stock (double strength)

1 tablespoon dried basil

salt and pepper to taste

Directions

Preheat oven to 350 degrees.

Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.

In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.

Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.

Notes:

Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.

Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

View 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 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g

Tuesday, January 15, 2019

Baked Goods

For anyone who wonders if it's possible to have baked goods while sticking to a diabetic-safe life-style, these six recipes should help you see the possibilities, and include such things as Date Nut Bread and Molasses Cookies. (Phew! Got away from that dreaded word, diet!)Enjoy!

BLUEBERRY CORN MUFFINS

Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.

Source: Spenda

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins

Ingredients

1 3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g

GINGERBREAD MUFFINS

Recipe Yield: 12 servings

Source: Equal®

View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.

Ingredients

1-1/2 cups all-purpose flour

2 cups Kellogg's Special K cereal, crushed to 1 cup

3/4 cup Equal Spoonful or Granulated*

1/2 cup raisins

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon baking soda

1/4 teaspoon salt

1 cup low-fat buttermilk

2 egg whites

2 tablespoons vegetable oil

3 tablespoons light molasses

* May substitute 18 packets Equal sweetener

Directions

Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.

Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.

Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.

Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g

Diabetic Exchanges: 2 starch, 1/2 fat

DATE NUT BREAD

Recipe Yield: Yield: 16 servings

Source: Forbidden Foods Diabetic Cooking

Book Title: Forbidden Foods Diabetic Cooking

View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread

Ingredients

1/2 cup diced dried dates

1/2 cup water

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tablespoons chopped walnuts

1 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon salt

3/4 cup firmly packed dark brown sugar

1/2 cup low-fat (1%) milk

1/4 cup vegetable oil

1 egg

1 teaspoon vanilla extract

1 teaspoon granulated sugar, for topping

Directions

Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.

Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.

In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.

In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.

Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.

Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat

PEANUT BUTTER COOKIE BITES

Recipe Yield: Yield: 24 cookies

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-cookie-bites.

Ingredients

1/4 cup margarine, softened

1 cup creamy style peanut butter

1/4 cup egg substitute

2 tablespoons honey

1/2 teaspoon vanilla

1 cup SPLENDA No Calorie Sweetener, Granulated

1 1/2 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

Directions

Preheat oven to 350 degrees F.

Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.

Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes.

Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.

Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly.

Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 150 mg; Protein: 4 g; Carbohydrates: 10 g; Sugars: 3 g

MOLASSES COOKIES

Recipe Yield: Yield: 23 servingsServing size: 3 cookies

Source: Splenda

View online at https://diabeticgourmet.com/diabetic-recipes/molasses-cookies.

Ingredients

2 cups whole wheat pastry flour

1 1/2 teaspoons baking soda

1 1/2 teaspoons ground cinnamon

1 teaspoon ground ginger

1/4 teaspoon ground allspice

1 pinch Pinch of salt

1/2 cup trans-free margarine

1/4 cup SPLENDA Brown Sugar Blend

1/4 cup dark molasses

1 egg white

Directions

Preheat oven to 350 degrees F. Lightly coat several cookie sheets with non-stick cooking spray. On a sheet of waxed paper, combine flour, baking soda, cinnamon, ginger, allspice, and salt. Stir with a fork to blend. Set aside.

In the bowl of an electric mixer, beat margarine until smooth. Add SPLENDA Brown Sugar Blend, molasses, and egg white. Mix slowly to incorporate, then beat until smooth. Gradually stir in the reserved flour mixture until well blended. Dough will be soft but not sticky.

Using your palms, roll dough into 3/4-inch balls (1 level teaspoon). Place, separated, on prepared pans. Use the back of a fork to press down on tops of cookies in an X, making a crosshatch pattern.

Bake for 8 minutes, or until edges are set. Let stand on the sheet for 5 minutes, then remove to a rack to cool. Continue until all the dough is baked.

Notes:

This whole grain cookie, with the rich flavor of dark molasses, goes great with a glass of cold milk.

Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Saturated Fat: 0.5 g; Fiber: 1 g; Sodium: 130 mg; Protein: 1 g; Carbohydrates: 11 g; Sugars: 3 g

PUMPKIN ROLL

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.

Ingredients

Cake Ingredients:

3 eggs

1 cup Equal Spoonful or Granulated*

1 cup canned pumpkin

1 teaspoon lemon juice

1 cup self-rising flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Filling Ingredients:

4 ounces reduced-fat cream cheese, softened

1-1/2 to 2 cups light whipped topping, thawed, if frozen

2 tablespoons Equal Spoonful or Granulated** (or to taste)

* May substitute 24 packets Equal sweetener

** May substitute 3 packets Equal sweetener

Directions

For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.

Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.

Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.

Chill in refrigerator until completely cool.

For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.

Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.

Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g

Diabetic Exchanges: 1-1/2 starch, 1 fat

Monday, November 26, 2018

Meatless Monday

Before we jump into a new week's worth of recipes, I came across a short health tip dealing with sleep from Diabetes Self-Management. The question ("What are some tips that can help me sleep?") are briefly answered here, and include things like reducing caffeine (of course), limiting alcohol, and stopping smoking, as well as a few other tips. It goes on to a longer article dealing with sleep issues and can be found here. Definitely worth the time to read it, especially if you or a loved one have sleep issues.

And now, on to today's recipes. Since it's time for another Meatless Monday (yay!), today's offerings include Pumpkin Soup and Sweet Potato Pie. 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

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

BLUEBERRY CORN MUFFINS

Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.

Source: Spenda

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins

Ingredients

1 3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g

SWEET POTATO PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat

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

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

Thursday, November 15, 2018

Thursday Recipes

Thanksgiving is one week from today. Where does the time go? For the record, I'll be taking Thanksgiving off, but will return on Friday.

In the meantime, here are six yummy recipes to help you through the day, including Classic Beef Stew and Sweet Potato Pie. Enjoy!

BLUEBERRY CORN MUFFINS

Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.

Source: Spenda

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins

Ingredients

1 3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g

SWEET POTATO PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat

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

CLASSIC BEEF STEW

Recipe Yield: Makes 8 servings.

Source: Lauras Lean Beef

View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.

Ingredients

1 tablespoon oil

2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes

2 cups sliced onions

4 cloves garlic, chopped

1 green bell pepper, sliced

4 large celery stalks, cut into 2-inch pieces

8 medium carrots

4 large baking potatoes (about 2 pounds) cut into eighths

1 28-ounce can whole tomatoes

1 15-ounce can tomato sauce

1 tablespoon soy sauce

1 teaspoon Worcestershire sauce

1 cup fat-free beef stock (double strength)

1 tablespoon dried basil

salt and pepper to taste

Directions

Preheat oven to 350 degrees.

Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.

In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.

Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.

Notes:

Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.

Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat

ROASTED CORN AND ROMA TOMATO SALAD

Recipe Yield: Makes 8 servings.

Source: Dreamfields

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.

Ingredients

1 box Dreamfields Penne Rigate

1 tablespoon plus 5 teaspoons olive oil

4 cups corn kernels (see note below)

1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed

6 Roma tomatoes, cut in half lengthwise

1/2 cup sliced fresh basil

Coarsely ground black pepper

Dressing:

2 tablespoons olive oil

2 tablespoons white wine vinegar

1/2 teaspoon salt

1/3 cup crumbled cooked bacon (optional)

Shredded Parmesan cheese (optional)

Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.

Directions

Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).

Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.

Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.

Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)

Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.

For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.

Variations: If desired, add chopped avocado and/or cooked shrimp.

Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10 g; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 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

And one last tidbit: Check out this delectable TURKEY VEGETABLE CHILI MAC from Diabetes Self-Management. Makes 6 servings, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/main-dishes/turkey-vegetable-chili-mac/.

Wednesday, June 15, 2016

Wednesday Recipes

Enjoy!

CHOCOLATE CREAM PIE

A rich chocolate pie that has 43% less calories than a traditional recipe.

Serves: 8

See the recipe here: http://diabeticgourmet.com/recipes/html/985.shtml

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.

Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat

SAUTEED SPINACH WITH GARLIC

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/7.shtml

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat

MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT

Yield: 4 servings

See the recipe here: http://diabeticgourmet.com/recipes/html/1002.shtml

Ingredients

1-1/2 to 2 pounds chicken leg quarters

3 tablespoons olive oil, divided

1 teaspoon salt, divided

1 teaspoon freshly ground black pepper, divided

1 small eggplant, cut into 1/2-inch dice

1 medium zucchini, cut into 1/2-inch dice

1 small onion, diced

2 cloves garlic, minced

1/4 cup white wine or water

1 (14.5 ounce) can diced tomatoes with juices

1/4 cup pimento-stuffed green olives, roughly chopped

2 tablespoons capers, rinsed

2 tablespoons red wine vinegar

1 teaspoon sugar

2 tablespoons parsley, minced

Directions

In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.

Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.

Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture.

Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.

To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.

Nutritional Information Per Serving: Calories: 370; Protein: 28 g; Fat: 20 g; Sodium: 900 mg; Saturated Fat: 4 g; Dietary Fiber: 6 g; Sugars: 8 g; Carbohydrates: 17 g

MOCHA SWIRL CHEESECAKE

This recipe begins, “Eye catching dessert of cheesecake with a coffee-chocolate mixture swirled throughout.”

Yield: 16 servings

See the recipe here: http://diabeticgourmet.com/recipes/html/1001.shtml

Crust Ingredients:

1 cup chocolate wafer crumbs

1/2 cup chopped pecans or almonds

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonful or Granulated*

Cheesecake Ingredients:

3 packages (8 ounces each) reduced-fat cream cheese, softened

3/4 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

1-1/2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

3 tablespoons Equal Spoonful or Granulated***

1-1/4 teaspoons instant coffee crystals

1 teaspoon unsweetened cocoa powder

* May substitute 4-1/2 packets Equal sweetener

** May substitute 18 packets Equal sweetener

Directions

For Crust, combine chocolate crumbs, pecans, butter and 3 tablespoons Equal. Press onto bottom of a 9-inch springform pan. Set aside while preparing cheesecake.

For Cheesecake, beat cream cheese and 3/4 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined.

Remove 1/2 cup cheesecake batter. Stir in 3 tablespoons Equal, instant coffee crystals and cocoa until well combined. Pour half of plain batter over crust. Top with 5 spoonfuls of coffee batter. Using tip of knife or spatula, gently swirl coffee batter into cheesecake. Repeat with remaining batters.

Bake in preheated 325F oven 45 to 50 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 before serving. To serve, remove side of pan. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 171; Protein: 7 g; Fat: 12 g; Sodium: 283 mg; Cholesterol: 56 mg; Carbohydrates: 9 g; Exchanges: 1 milk, 2 fat

BLUEBERRY CORN MUFFINS

Yield: 10 muffins. Serving size: 1 muffin.

See the recipe here: http://diabeticgourmet.com/recipes/html/999.shtml

Ingredients

1-3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F.

Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top.

Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 280 mg; Cholesterol: 25 mg; Saturated Fat: 6 g; Dietary Fiber: 2 g; Sugars: 2 g ; Carbohydrates: 26 g

BAKED CHICKEN PARMESAN

Yield: 6 servings

Print: http://diabeticgourmet.com/recipes/html/228.shtml

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information (Per Serving): Calories: 209; Protein: 38 g; Sodium: 303 mg; Cholesterol: 68 mg; Fat: 1 g; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat