Friday Recipes

Here are six recipes to help you through the weekend, including Peanut Butter and Chocolate Cheesecake Cups and Tomato-Rosemary Chicken. Enjoy!

MEATBALLS WITH CRANBERRY BARBECUE SAUCE

Yield: 24 mini meatballs, 1 per serving.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce

Ingredients

1/2 pound ground beef Brisket

1/4 pound ground beef Ribeye Steak Boneless

1/4 pound Ground Beef (95% lean)

1 cup seasoned stuffing mix

1 egg, beaten

3 tablespoons water

1 teaspoon minced garlic

1/4 teaspoon salt

1/8 teaspoon pepper

Cranberry Barbecue Sauce:

2 teaspoons vegetable oil

1/2 cup chopped white onion

1 tablespoon minced garlic

2-1/2 cups fresh cranberries

1/2 cup orange juice

1/2 cup water

1/3 cup ketchup

1/4 cup light brown sugar

2 tablespoons cider vinegar

2 tablespoons molasses

1/2 teaspoon ground red pepper

Salt

Directions

Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.

Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.

Serve meatballs with barbecue sauce.

Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g

FRUIT SCONES

Yield: Makes 18; Serving Size: 1 scone

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

View at https://diabeticgourmet.com/diabetic-recipes/fruit-scones

Ingredients

1 cup all-purpose white flour

1 cup whole wheat flour

2-1/4 teaspoons baking powder

Pinch of salt

1/4 cup soft margarine (at room temperature)

2 tablespoons granulated sugar

1/3 cup raisins

2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)

Directions

Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.

Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.

Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.

Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.

Cool on a wire rack until the scones are just warm, then serve.

Nutritional Information Per Serving: Calories: 78; Fat: 2 g; Fiber: 1 g; Sodium: 157 mg; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Starch, 1/2 Fat

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”

Recipe Yield: 8 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees.

Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate.

Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.

Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.

Uncover and serve garnished with cilantro.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD

Source: AICR

Makes 8 servings.

To view online, go to https://diabeticgourmet.com/diabetic-recipes/broccoli-cherry-tomato-and-watercress-salad.

Ingredients

2 cups broccoli florets

2 cups cherry tomatoes, stems removed

1 bunch watercress, long stems trimmed, coarsely chopped and cut in half

1/2 Tbsp. red wine vinegar

1 Tbsp. extra virgin olive oil

1/2 tsp. minced garlic

Salt and freshly ground black pepper to taste

Directions

Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.

In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.

Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 12 mg; Protein: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

TOMATO-ROSEMARY CHICKEN

Source: Family Circle: All-time Favorite Recipes

Book Title: Family Circle: All-time Favorite Recipes

Recipe Yield: 12 Servings

To view online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken

Ingredients

12 Boneless, skinless chicken breast halves (4 pounds total)

1/2 tsp salt

1/4 tsp black pepper

1/4 cup all-purpose flour

2 tbsp vegetable oil (or olive oil)

2 tbsp butter (or margarine)

5 cloves garlic, chopped

1/4 pound proscuitto, chopped

1/3 cup dry white wine

1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled

12 plum tomatoes, diced

1/2 cup chicken broth

Directions

Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.

Heat oven to 375F.

Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.

Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.

Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.

Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.

Place chicken on a serving platter; pour sauce over top. Serve immediately.

Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g

Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable

PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS

This recipe begins, “A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.”

Recipe Yield: Yield: 24 servings

Serving size: 1 cheesecake cup

View this at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-and-chocolate-cheesecake-cups

Ingredients

Crust

36 Reduced-Fat Chocolate Wafers

1/4 cup Splenda No Calorie Sweetener, Granulated

5 tablespoons light butter, melted

Peanut Butter Center

1/2 cup Splenda No Calorie Sweetener, Granulated

3 tablespoons reduced fat peanut butter

3 tablespoons reduced fat cream cheese

Chocolate Filling

4 ounces unsweetened chocolate

8 ounces reduced fat cream cheese

1 3/4 cups Splenda No Calorie Sweetener, Granulated

1/2 cup skim milk

1/2 cup egg substitute

1 teaspoon vanilla

2 ounces sugar-free chocolate, melted
Directions

Preheat oven to 350 degrees F.

Make Crust. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.

Make Peanut Butter Center. Place all center ingredients in a small bowl. Mix until well blended. Set aside.

Make Chocolate Filling. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.

Assemble cups. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups. Place approx. 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.

Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch.

Chill for approximately 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.

Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Protein: 3 g; Carbohydrates: 11 g; Sugars: 5 g

Friday Recipes

It's finally Friday, time to get ready for the weekend. Here are six recipes to help you through the day (and weekend), including Butternut Squash Enchiladas with Salsa Verde and Baked Cajun Chicken. Enjoy!

COCONUT CUSTARD PIE

This recipe begins, “A baked custard pie with less carbs and calories.”

Recipe Yield: Serves: 8

View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie

Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/

Ingredients

Pastry for single-crust 9 inch pie

4 eggs

2 cups 2% milk

1 cup Equal Spoonful or Granulated*

2 tablespoons cornstarch

1/2 teaspoon salt

1/2 cup toasted flaked coconut

1 teaspoon coconut extract (optional**)

* May substitute 24 packets Equal sweetener

** For added coconut flavor use the optional coconut extract.

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. Set aside.

Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.

Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.

Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.

Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g

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

BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE

This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”

Recipe Yield: 8 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.

Ingredients

1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced

Canola oil spray

1 can (15.5 oz.) pinto beans, rinsed and drained

3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided

8 large (about 7-inch) corn tortillas

1 jar (16 oz.) salsa verde

Salt and freshly ground black pepper, to taste

1/4 cup chopped fresh cilantro leaves, for garnish (optional)

Directions

Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

Meanwhile, preheat oven to 350 degrees.

Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

Coat a tortilla on both sides with cooking spray. Lay it on a plate.

Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.

Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.

Uncover and serve garnished with cilantro.

Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g

CHOCOLATE-CHUNCK BANANA NUT BREAD

Recipe Yield: Serves: 18

Serving Size: 1 (1/2 inch) slice

View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread

Ingredients

2 cups all-purpose flour

1 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate

2 eggs

1 cup mashed ripe bananas

1/3 cup oil

1/4 cup milk

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F.

Grease 9x5-inch loaf pan. Set aside.

Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.

Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.

Pour into greased loaf pan.

Bake for 45 minutes or until toothpick inserted in center comes out clean.

Cool 10 minutes. Remove from pan; cool completely on wire rack.

Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g

TANDOORI CHICKEN SKEWERS WITH MINT RAITA

Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.

Ingredients

1 cup fat-free plain Greek yogurt, divided

1/3 cup reduced fat coconut milk, divided

2 tsp. curry powder, mild or hot

1-2 finely chopped garlic cloves

3/4 tsp. sea salt, divided

1 Tbsp. canola oil

1 lb. skinless and boneless chicken breast

2 Tbsp. finely chopped red onion

2 Tbsp. chopped fresh mint

1 tsp. fresh lime juice

12 (8-inch) bamboo skewers

Directions

In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.

Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken.

Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.

Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade.

Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle.

Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.

While chicken cooks, prepare the Raita (follows).

In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt.

When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.

Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g

BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD

Source: AICR

Makes 8 servings.

To view online, go to https://diabeticgourmet.com/diabetic-recipes/broccoli-cherry-tomato-and-watercress-salad.

Ingredients

2 cups broccoli florets

2 cups cherry tomatoes, stems removed

1 bunch watercress, long stems trimmed, coarsely chopped and cut in half

1/2 Tbsp. red wine vinegar

1 Tbsp. extra virgin olive oil

1/2 tsp. minced garlic

Salt and freshly ground black pepper to taste

Directions

Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.

In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.

Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 12 mg; Protein: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

Wednesday Recipes

Enjoy!

CORN AND BLACK BEAN SALAD

Yield: 4 cups, serving size about 1/2 cup.

Print: http://diabeticgourmet.com/recipes/html/334.shtml

Source: Diabetes Cookbook For Dummies

Book Info:http://diabeticgourmet.com/book_archive/details/88.shtml

Ingredients

1 (15-oz.) can cooked black beans, drained

1 (10-oz.) can corn kernels, drained

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

2 green onions, sliced

2 tablespoon minced parsley

1 tablespoon vegetable oil

2 tablespoons lime juice

Freshly ground black pepper, to taste

Direction

In large bowl, toss together ingredients, except pepper.

Generously sprinkle salad with pepper.

Cover and refrigerate 2-24 hours before serving.

Nutritional Information (Per Serving): Calories: 120; Protein: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Fat: 6 g; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat

BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD

Makes 8 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/428.shtml

Ingredients

2 cups broccoli florets

2 cups cherry tomatoes, stems removed

1 bunch watercress, long stems trimmed, coarsely chopped and cut in half

1/2 Tbsp. red wine vinegar

1 Tbsp. extra virgin olive oil

1/2 tsp. minced garlic

Salt and freshly ground black pepper to taste

Direction

Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.

In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 12 mg; Carbohydrates: 3 g; Exchanges: 1 Vegetable, 1/2 Fat

PEACH-ALMOND UPSIDE-DOWN CAKE

Makes: 8 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Print Version: http://diabeticgourmet.com/recipes/html/608.shtml

Ingredients

1 can (8-1/4 ounces) peaches in juice, well drained

1/2 cup unsweetened applesauce

5-1/2 teaspoons Equal for Recipes or 18 packets Equal sweetener

1 egg

1/2 teaspoon vanilla

1 cup cake flour

1 teaspoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/8 - 1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1/2 cup reduced-fat buttermilk

1/4 cup sliced almonds

Directions

Cut peach slices into thirds; arrange in bottom of lightly greased 8-inch round pan.

Mix applesauce, Equal for Recipes, egg, and vanilla until smooth in medium bowl. Mix in combined flour, baking powder, baking soda, cinnamon, nutmeg, and salt alternately with buttermilk, beginning and ending with dry ingredients. Pour batter over peach slices in pan.

Bake at 350 degrees F. until cake is browned and toothpick inserted in center comes out clean, about 20 minutes.

Invert cake immediately onto serving plate. Cool 10 to 15 minutes; and sprinkle with almonds.

Nutritional Information Per Serving: Calories: 136, Fat: 2.6, Cholesterol: 27 mg, Sodium: 207 mg, Protein: 6.1 g, Carbohydrate: 19.8 Diabetic Exchanges: 1/2 Fruit, 1 Bread, 1/2 Fat

PENNE WITH GREENS AND CANNELLINI BEANS

Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.

Yield: 6 main dish servings

Source: Dreamfields Healthy Carb Pasta

Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields

Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml

Ingredients

1 box uncooked Dreamfields Penne Rigate

2 tablespoons olive oil

1/2 cup diced red bell pepper

1 tablespoon minced garlic

1/4 to 1/2 teaspoon crushed red pepper flakes

1 cup reduced-sodium, fat free chicken broth

1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces

1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)

Kosher salt and freshly ground black pepper to taste

Grated Parmesan cheese (optional)

Directions

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.

Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.

Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.

Nutritional Information (Per Serving): Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g

Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.

BROCCOLI FRITTATA

Yield: 4 Servings

Source: CDC

Find this recipe at: 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