Breakfast

When I was growing up, my mom had definite rules about meals: We had to have some form of meat for dinner (no vegetarian stuff; that was too strange!); a big dinner for Sundays; and always breakfast in the morning - but never at any other time.

But one family next door would frequently have breakfast food Thursday evening. (I was good friends with two of the children there, so I knew...) Since Friday was pay-day, their mom wanted to get rid of the extra little bits of cereal from each box, as well as any left-over eggs (hence, scrambled eggs or eggs used to make pancakes or French toast). This way, wnen shopping the next evening, they would start with fresh cereal, etc.

"Why can't we have cereal or French toast for dinner?" I'd plead, especially if Mom was planning to make liver-and-onions for dinner.

"Those are breakfast foods," she'd explain, as if to a slow child.

"But Mrs. M lets her kids have..."

It was no use. Liver-and-onions for dinner, end of discussion.

Mom

Years later, Mom eased up on the rules. But by that time, I was on my own, and I could fix breakfast whenever I wanted.

To that end, here are six breakfast recipes for any old time, including Salsa Verde Scrambled Egg Tacos and Peanut Butter Breakfast Pudding. Enjoy!

ZUCCHINI-ONION FRITTATA

Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/772.shtml

Ingredients

2 cups fat-free egg substitute

1/4 cup grated Parmesan cheese

1 tablespoon extra virgin olive oil

2 medium zucchini squashes, thinly sliced

1 medium yellow onion, thinly sliced

1 teaspoon crushed garlic

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.

Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.

Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.

Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg

Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

PEANUT BUTTER BREAKFAST PUDDING

Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml

Prep Time: 20 Minutes

Servings: 8 - Difficulty Level: 2

Ingredients

6 slices raisin bread, cut into 1-inch cubes

1-3/4 cup nonfat skim milk

3 whole eggs + 2 egg whites

1/2 cup fat-reduced peanut butter

3 Tbsp dark brown sugar

1 tsp vanilla extract

1 tsp grated orange peel OR 1/4 tsp dried orange peel

Directions

Spray a 9-inch baking pan or dish with nonstick vegetable spray.

Add bread cubes to dish and set aside.

Combine remaining ingredients in blender container and process until smooth.

Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.

Cover and refrigerate overnight.

When ready to bake, preheat oven to 350F degrees.

Remove cover and bake about 35 minutes, or until lightly browned and puffed.

Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats

BROCCOLI FRITTATA

Yield: 4 Servings

View Online: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

SALSA VERDE SCRAMBLED EGG TACOS

This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."

Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings

View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.

Ingredients

6 eggs

1/4 cup milk

1/4 teaspoon salt

2 tablespoons butter

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package

1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend

1/2 cup pico de gallo

1 medium avocado, pitted, peeled, diced

1/3 cup Old El Paso™ Creamy Salsa Verde sauce

Preparation

In large bowl, beat eggs with whisk. Add milk and salt; beat well.

In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.

Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.

Expert Tips

Try chopped tomatoes in place of pico de gallo.

Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!

Add cooked breakfast sausage to tacos for a flavor twist.

Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g

% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%

Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat

Carbohydrate Choice: 1

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

Breakfast

When I was growing up, my mom had rules when it came to meals: Breakfast was served only in the monring, lunch around noon, dinner (or supper) in the evening.

Okay, maybe rules isn't the right word; maybe it was more like guidelines. But when Mom was fixing liver and onions, while my friends next door were having French Toast, or pancakes, I really wished things were a little different.

No matter: now, I fix whatever whenever. If that means breakfast for dinner, or pie in the morning, it's all good.

With that in mind, here are six breakfast recipes to fix whenever, including Carne Asada Steak and Egg Breakfast Street Tacos and Peanut Butter Breakfast Pudding. Enjoy!

MUSHROOM, GREEN PEPPER AND ONION OMELET

Recipe Yield: Makes two servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.

Ingredients

3/4 cup good quality marinara sauce

1/2 tsp. balsamic vinegar

1/4 tsp. reduced-sodium soy sauce

Freshly ground black pepper, to taste

Canola cooking oil spray

1 small onion, cut in crescents

6 medium white mushrooms, thinly sliced

1 medium green bell pepper, seeded, cut in thin strips

Salt, as desired

3 large egg whites

1 large egg

1 tsp. grated Parmeggiano-Reggiano cheese

Directions

In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.

Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.

Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.

Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.

Notes:

Additional info: 1 g. saturated fat, 3 g. dietary fiber

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g

Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat

HAM AND PEPPER FRITTATA

Recipe Yield: Yield: 4 servings, Serving size: 1/4 of recipe

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata.

Ingredients

1 tablespoon extra virgin olive oil or canola oil

1/2 cup diced yellow bell pepper

1/2 cup diced green bell pepper

1/2 cup diced red bell pepper

1 cup diced, lean, reduced-sodium ham

2 teaspoons dried parsley

1/4 teaspoon coarsely ground black pepper

2 cups fat-free egg substitute

1 cup shredded, reduced-fat, white Cheddar or Swiss cheese

Directions

Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.

Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).

Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g

Diabetic Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat

PEANUT BUTTER BREAKFAST PUDDING

Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml

Prep Time: 20 Minutes

Servings: 8 - Difficulty Level: 2

Ingredients

6 slices raisin bread, cut into 1-inch cubes

1-3/4 cup nonfat skim milk

3 whole eggs + 2 egg whites

1/2 cup fat-reduced peanut butter

3 Tbsp dark brown sugar

1 tsp vanilla extract

1 tsp grated orange peel OR 1/4 tsp dried orange peel

Directions

Spray a 9-inch baking pan or dish with nonstick vegetable spray.

Add bread cubes to dish and set aside.

Combine remaining ingredients in blender container and process until smooth.

Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.

Cover and refrigerate overnight.

When ready to bake, preheat oven to 350F degrees.

Remove cover and bake about 35 minutes, or until lightly browned and puffed.

Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats

CARNE ASADA STEAK AND EGG BREAKFAST STREET TACOS

This is from Old El Paso, and begins, "Tacos for breakfast? Totally! These delicious breakfast street tacos are filled with steak, eggs, veggies and cheese that all cook in the same skillet. Carne asada breakfast tacos are a one-pan meal that’s great for breakfast, brunch or even dinner. Make it even easier when you use our Old El Paso™ Carne Asada Steak Street Taco Kits, which include carne asada seasoning mix, tortillas and creamy chipotle sauce. Make your morning delicious with steak and egg breakfast tacos."

Prep Time: 40 minutes; Total Time: 40 minutes; Makes 4 servings

To view this online, go to https://www.oldelpaso.com/recipes/carne-asada-steak-and-egg-breakfast-street-tacos.

Ingredients

1/4 cup vegetable oil

1 package Old El Paso™ Carne Asada Steak Street Taco Kit

1/2 cup diced white onion

1/2 cup diced red bell pepper

2 boneless beef sirloin steaks (about 8 oz each), 1 to 1 1/2 inches thick

4 eggs, beaten

1 cup Old El Paso™ Shredded 4 Cheese Mexican Blend (4 oz)

2 tablespoons chopped fresh cilantro leaves

1/2 cup Old El Paso™ Crema Mexicana

Preparation

In small bowl, mix 1 tablespoon of the oil and 1 tablespoon of the seasoning mix (from taco kit); set aside.

In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add onion, bell pepper and remaining seasoning mix; cook 4 to 5 minutes, stirring frequently. Transfer mixture to medium bowl; cover and keep warm. Carefully clean out skillet.

Coat steaks in 1 tablespoon of the oil. In same skillet, cook steaks over medium-high heat 4 minutes; turn, reduce heat to medium-low and cook 4 to 7 minutes longer, until meat thermometer inserted in center reads 145°F (medium-rare) or to desired doneness. Remove from heat; transfer steaks to cutting board. Brush steaks on all sides with mixture of oil and seasoning mix; cover with foil, and let stand 5 minutes. Cut steak very thinly across the grain.

Meanwhile, carefully clean out skillet; add remaining 1 tablespoon oil over medium heat. Add eggs; cook 1 to 2 minutes or until eggs are set but still moist, stirring frequently. Remove from heat; stir in cheese.

Heat tortillas (from taco kit) as directed on package. Divide steak among tortillas; top with egg mixture, followed by pepper mixture. Top with cilantro. Serve with creamy chipotle sauce (from taco kit) and crema.

Expert Tips

Cleaning out the skillet in between steps not only prevents burning–it also ensures the prettiest steak and scrambled eggs!

Brushing the cooked steaks with the vegetable oil and seasoning mix is a great way to add flavor to the meat while keeping the pan tidy. Try this technique with other flavorings as well, like chimichurri sauce or a citrus vinaigrette.

Resist the urge to add salt and pepper to the scrambled eggs. There’s enough seasoning in the veggies and on the steak to flavor the entire breakfast street taco.

Nutrition: 1 Serving (3 Tacos) Calories 720 (Calories from Fat 380); Total Fat 43g (Saturated Fat 17g, Trans Fat 0g); Cholesterol 295mg; Sodium 1150mg; Total Carbohydrate 41g (Dietary Fiber 2g, Sugars 6g); Protein 42g

% Daily Value: Vitamin A 20%; Vitamin C 20%; Calcium 35%; Iron 35%

Exchanges: 2 Starch, 1/2 Other Carbohydrate, 1/2 Vegetable, 4 Lean Meat, 1 High-Fat Meat, 4 1/2 Fat

Carbohydrate Choice: 3

SALSA VERDE SCRAMBLED EGG TACOS

This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."

Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings

View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.

Ingredients

6 eggs

1/4 cup milk

1/4 teaspoon salt

2 tablespoons butter

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package

1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend

1/2 cup pico de gallo

1 medium avocado, pitted, peeled, diced

1/3 cup Old El Paso™ Creamy Salsa Verde sauce

Preparation

In large bowl, beat eggs with whisk. Add milk and salt; beat well.

In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.

Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.

Expert Tips

Try chopped tomatoes in place of pico de gallo.

Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!

Add cooked breakfast sausage to tacos for a flavor twist.

Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g

% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%

Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat

Carbohydrate Choice: 1

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

Meatless Monday

It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/71.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71

Ingredients

1 teaspoon light margarine

1/2 cup finely chopped onion

10-ounce package frozen no-salt-added chopped spinach, thawed

1/2 cup nonfat or part-skim ricotta cheese

1 tablespoon fresh lemon juice

Dash of nutmeg

Dash of cayenne

10-ounce package of refrigerated pizza dough

Vegetable oil spray

White of 1 egg, slightly beaten

1 tablespoon sesame seeds

Directions

In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.

In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.

Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.

With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.

Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.

With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.

Bake for 15 to 18 minutes, or until light golden brown.

Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread

GREEN BEANS WITH MUSHROOMS

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml

Ingredients

2 pound fresh green beans

4-5 teaspoons water

1 cup fresh mushrooms, quartered

1 teaspoon garlic

2 teaspoons olive oil

Directions

In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.

Add Green Beans and lower heat to medium-high and cover.

When Green Beans are fork-tender, take off heat and drain water.

In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.

Add Green Beans and toss.

Serve Hot.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

WINTER FRUIT SALAD

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.

Ingredients

8 red apples, such as Jonathan or Gala, cored and diced

8 green Bartlett or Anjou pears, cored and diced

4 cups fresh strawberries, stems removed, sliced

2 cups fresh orange juice

1 cup fresh lemon juice

1/4 cup orange-flavored liqueur (optional)

sugar substitute, to taste (optional)

4 bananas, sliced

Directions

Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.

Cover bowl and refrigerate 4 to 8 hours, but no longer.

Just before serving, stir in banana slices.

Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium

Diabetic exchanges: 2 carbohydrate (fruit)

Meatless Monday

It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/71.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71

Ingredients

1 teaspoon light margarine

1/2 cup finely chopped onion

10-ounce package frozen no-salt-added chopped spinach, thawed

1/2 cup nonfat or part-skim ricotta cheese

1 tablespoon fresh lemon juice

Dash of nutmeg

Dash of cayenne

10-ounce package of refrigerated pizza dough

Vegetable oil spray

White of 1 egg, slightly beaten

1 tablespoon sesame seeds

Directions

In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.

In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.

Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.

With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.

Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.

With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.

Bake for 15 to 18 minutes, or until light golden brown.

Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread

GREEN BEANS WITH MUSHROOMS

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml

Ingredients

2 pound fresh green beans

4-5 teaspoons water

1 cup fresh mushrooms, quartered

1 teaspoon garlic

2 teaspoons olive oil

Directions

In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.

Add Green Beans and lower heat to medium-high and cover.

When Green Beans are fork-tender, take off heat and drain water.

In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.

Add Green Beans and toss.

Serve Hot.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

WINTER FRUIT SALAD

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.

Ingredients

8 red apples, such as Jonathan or Gala, cored and diced

8 green Bartlett or Anjou pears, cored and diced

4 cups fresh strawberries, stems removed, sliced

2 cups fresh orange juice

1 cup fresh lemon juice

1/4 cup orange-flavored liqueur (optional)

sugar substitute, to taste (optional)

4 bananas, sliced

Directions

Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.

Cover bowl and refrigerate 4 to 8 hours, but no longer.

Just before serving, stir in banana slices.

Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium

Diabetic exchanges: 2 carbohydrate (fruit)

Meatless Monday

It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/71.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71

Ingredients

1 teaspoon light margarine

1/2 cup finely chopped onion

10-ounce package frozen no-salt-added chopped spinach, thawed

1/2 cup nonfat or part-skim ricotta cheese

1 tablespoon fresh lemon juice

Dash of nutmeg

Dash of cayenne

10-ounce package of refrigerated pizza dough

Vegetable oil spray

White of 1 egg, slightly beaten

1 tablespoon sesame seeds

Directions

In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.

In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.

Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.

With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.

Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.

With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.

Bake for 15 to 18 minutes, or until light golden brown.

Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread

GREEN BEANS WITH MUSHROOMS

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml

Ingredients

2 pound fresh green beans

4-5 teaspoons water

1 cup fresh mushrooms, quartered

1 teaspoon garlic

2 teaspoons olive oil

Directions

In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.

Add Green Beans and lower heat to medium-high and cover.

When Green Beans are fork-tender, take off heat and drain water.

In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.

Add Green Beans and toss.

Serve Hot.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

WINTER FRUIT SALAD

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.

Ingredients

8 red apples, such as Jonathan or Gala, cored and diced

8 green Bartlett or Anjou pears, cored and diced

4 cups fresh strawberries, stems removed, sliced

2 cups fresh orange juice

1 cup fresh lemon juice

1/4 cup orange-flavored liqueur (optional)

sugar substitute, to taste (optional)

4 bananas, sliced

Directions

Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.

Cover bowl and refrigerate 4 to 8 hours, but no longer.

Just before serving, stir in banana slices.

Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium

Diabetic exchanges: 2 carbohydrate (fruit)

Meatless Monday

It's time for another Meatless Monday, so here are today's six vegetarian diabetic recipes to help start off your week, including Breakfast Stuffed Peppers and Spinach Pinwheels. Enjoy!

Note: I'm in the process of revamping this blog (as well as my other two food blogs, Confessions of a Foodie and Vegetarian Delights). More news on these updates in the next week or two...

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/71.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71

Ingredients

1 teaspoon light margarine

1/2 cup finely chopped onion

10-ounce package frozen no-salt-added chopped spinach, thawed

1/2 cup nonfat or part-skim ricotta cheese

1 tablespoon fresh lemon juice

Dash of nutmeg

Dash of cayenne

10-ounce package of refrigerated pizza dough

Vegetable oil spray

White of 1 egg, slightly beaten

1 tablespoon sesame seeds

Directions

In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.

In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.

Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.

With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.

Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.

With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.

Bake for 15 to 18 minutes, or until light golden brown.

Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread

BELL PEPPER SALAD

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/40.shtml

Source: The Diabetic Newsletter

Ingredients

1 medium-sized red bell pepper

1/2 cup creamy garlic dressing

1 medium-sized green bell pepper

1/4 teaspoon black pepper

1 medium-sized yellow bell pepper

2 teaspoons capers, rinsed and drained

Directions

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg

SIMPLE PINEAPPLE CARROTS (PAREVE)

Makes 4 Servings.

Source: Passover Lite Kosher Cookbook

Author: Gail Ashkanazi-Hankin

Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml

Ingredients

3 cups carrots, cut into match sticks

3/4 - 1 cup pineapple juice

1 tsp. potato starch

1/2 tsp. ground ginger

1/2 cup pineapple tidbits

Directions

In a saucepan, combine carrots and 1/2 cup of pineapple juice.

Bring to a boil.

Reduce heat, cover, and simmer until tender.

Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.

Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.

Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit

BROCCOLI WITH ASIAN TOFU

Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).

Yield: 4 servings

Serving size: 2 slices tofu, with broccoli and marinade mixture

Source: Deliciously Healthy Dinners

Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml

Ingredients

1 pkg (16 oz) firm tofu, drained

2 Tbsp lite soy sauce

1 tsp sesame oil (optional)

1/2 Tbsp brown sugar

1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)

1 lb fresh broccoli, rinsed and cut into individual spears

1 Tbsp peanut oil or vegetable oil

1/4 tsp crushed red pepper

4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)

1 Tbsp sesame seeds (optional)

Cooking spray

Directions

Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)

Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.

In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.

Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.

Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.

At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.

Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).

Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g

Wednesday Recipes

It's half-way through the work week, and less than a week until Halloween. Where does the time go? Here are six diabetic recipes to help you through the day. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

LEAN & SPICY TACO MEAT

This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.

To view this online, click here.

Ingredients

8 ounces 93%-lean ground beef

8 ounces 99%-lean ground turkey breast

1/2 cup chopped onion

1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes

1/2 teaspoon ground cumin

1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder

1/2 teaspoon dried oregano

Directions

Cover and refrigerate for up to 1 day. Reheat just before serving.

6 servings, about 1/2 cup each

Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0

ORANGE-SCENTED BEEF STIR-FRY

This recipe begins, “Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.” Total Time: 30 minutes; Makes 4 servings, 1 1/4 cups each

To view this online, click here.

Ingredients

1/2 cup reduced-sodium chicken broth, divided

1 tablespoon cornstarch

2 tablespoons reduced-sodium soy sauce

2 tablespoons orange marmalade

1 tablespoon oyster-flavored sauce

1 tablespoon rice vinegar

1 1/2-2 teaspoons chile-garlic sauce

4 teaspoons canola oil, divided

12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips

1 tablespoon minced fresh ginger

1 large onion, slivered (1 1/2-2 cups)

1 small red bell pepper, diced (1 cup)

1 pound broccoli florets, (about 4 cups)

Directions

Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.

Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.

Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.

Nutritional Facts: Servings: 4; Per serving: 265 Calories; Carbohydrates: 23 g; Fat: 11 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Protein: 20 g; Cholesterol: 41 mg; Dietary Fiber: 5 g; 541mg Potassium: 541 mg; Sodium: 560g; Added Sugars: 0g; other carbohydrate: 1/2; vegetable: 2; lean meat Exchanges: 3; Carbohydrate Servings: 1; Vitamin C (273% daily value); Vitamin A (105% dv); Zinc (27% dv); Folate (24% dv); Iron (20% dv); Potassium (15% dv)

KEY LARGO BANANAS FLAMBE'

Makes: 4 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 medium bananas, ripe but firm

1/2 lime

1 tablespoon margarine

1 tablespoon dark brown sugar

2 tablespoons rum

Directions

Peel the bananas and slice in half both lengthwise and crosswise. (Each banana will be quartered.) Squeeze the juice from the lime over the bananas.

Melt the margarine in a large nonstick skillet over medium heat. Saute the bananas for 2 minutes per side. Sprinkle with brown sugar; cook 1 minute more per side.

Drizzle with rum. Remove from the stove and carefully ignite. Shake the skillet until the flames are extinguished. Serve immediately on warmed dessert plates.

Nutritional Information Per Serving: (1/2 Banana /2 slices): Calories: 103, Fat: 3 g, Cholesterol: 0 mg, Sodium: 35 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 12 g, Protein: 1 g, Diabetic Exchanges: 1 Fruit, 1 Fat

PEPPERONI PIZZA SALAD

Servings: 6 (1-1/4 cup)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/104.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=104

Ingredients

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Sodium: 440 mg; Cholesterol: 17 mg; Carbohydrates: 17 g; Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

Meatless Monday

It's time for another Meatless Monday, so here are today's six vegetarian diabetic recipes to help start off your week. Enjoy!

Note: Check out https://www.kickstarter.com/projects/161941492/another-day-in-paradise and consider being a backer for a documentary. Backing starts as low as $10 - $25, and each level comes with a shout-out on Twitter and Facebook, as well as gifts!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/71.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71

Ingredients

1 teaspoon light margarine

1/2 cup finely chopped onion

10-ounce package frozen no-salt-added chopped spinach, thawed

1/2 cup nonfat or part-skim ricotta cheese

1 tablespoon fresh lemon juice

Dash of nutmeg

Dash of cayenne

10-ounce package of refrigerated pizza dough

Vegetable oil spray

White of 1 egg, slightly beaten

1 tablespoon sesame seeds

Directions

In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.

In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.

Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.

With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.

Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.

With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.

Bake for 15 to 18 minutes, or until light golden brown.

Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread

BELL PEPPER SALAD

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/40.shtml

Source: The Diabetic Newsletter

Ingredients

1 medium-sized red bell pepper

1/2 cup creamy garlic dressing

1 medium-sized green bell pepper

1/4 teaspoon black pepper

1 medium-sized yellow bell pepper

2 teaspoons capers, rinsed and drained

Directions

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg

SIMPLE PINEAPPLE CARROTS (PAREVE)

Makes 4 Servings.

Source: Passover Lite Kosher Cookbook

Author: Gail Ashkanazi-Hankin

Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml

Ingredients

3 cups carrots, cut into match sticks

3/4 - 1 cup pineapple juice

1 tsp. potato starch

1/2 tsp. ground ginger

1/2 cup pineapple tidbits

Directions

In a saucepan, combine carrots and 1/2 cup of pineapple juice.

Bring to a boil.

Reduce heat, cover, and simmer until tender.

Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.

Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.

Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit

BROCCOLI WITH ASIAN TOFU

Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).

Yield: 4 servings

Serving size: 2 slices tofu, with broccoli and marinade mixture

Source: Deliciously Healthy Dinners

Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml

Ingredients

1 pkg (16 oz) firm tofu, drained

2 Tbsp lite soy sauce

1 tsp sesame oil (optional)

1/2 Tbsp brown sugar

1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)

1 lb fresh broccoli, rinsed and cut into individual spears

1 Tbsp peanut oil or vegetable oil

1/4 tsp crushed red pepper

4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)

1 Tbsp sesame seeds (optional)

Cooking spray

Directions

Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)

Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.

In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.

Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.

Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.

At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.

Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).

Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g