It's Meatless Monday, time for another six diabetic and vegetarian recipes. Today's six recipes include Orange and Jicama Salad and Bruschetta. Enjoy!
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
Showing posts with label Bruschetta. Show all posts
Showing posts with label Bruschetta. Show all posts
Monday, July 16, 2018
Wednesday, February 15, 2017
Breads and Muffins
Who doesn't love the smell of homemade bread and muffins fresh from the oven? Here are six bread and muffin recipes, including Southern Cornbread and Banana Chocolate Chip Mini Muffins, to help you through the day. Enjoy!
MINATURE APPLE MUFFINS
This recipe begins, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”
Yield: 36 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1120.shtml
Ingredients
3/4 cup Splenda No Calorie Sweetener, Granulated
1 cup butter, softened
2 teaspoons molasses
2 large eggs
1/3 cup apple juice concentrate, thawed
2 teaspoons grated fresh lemon peel
2 cups all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1 cup peeled, shredded fresh apple
2/3 cup old-fashioned oats
1/2 cup raisins
Directions
Preheat oven to 400 degrees F.
Lightly spray miniature muffin pans with vegetable cooking spray; set aside.
Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended.
Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.
Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.
Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
This recipe begins, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings
Serving Size: 1 muffin
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F.
Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups.
Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1190.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
SOUTHERN CORNBREAD
Servings: 12
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/32.shtml
Ingredients
1 cup yellow cornmeal
3/4 teaspoon salt substitute
1 cup flour
1 medium egg, slightly beaten
4 teaspoons baking powder
1 cup skim milk
Directions
Sift dry ingredients together.
Add egg and milk, mix well.
Pour into 12x8-inch pan which has been sprayed with a non-stick vegetable spray.
Bake at 425 degrees F for 25 minutes.
Cut into 12 squares.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g; Sodium: 142 mg; Carbohydrates: 15 g; Exchanges: 1 Bread
MINATURE APPLE MUFFINS
This recipe begins, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”
Yield: 36 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1120.shtml
Ingredients
3/4 cup Splenda No Calorie Sweetener, Granulated
1 cup butter, softened
2 teaspoons molasses
2 large eggs
1/3 cup apple juice concentrate, thawed
2 teaspoons grated fresh lemon peel
2 cups all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1 cup peeled, shredded fresh apple
2/3 cup old-fashioned oats
1/2 cup raisins
Directions
Preheat oven to 400 degrees F.
Lightly spray miniature muffin pans with vegetable cooking spray; set aside.
Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended.
Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.
Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.
Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
This recipe begins, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings
Serving Size: 1 muffin
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F.
Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups.
Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1190.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
SOUTHERN CORNBREAD
Servings: 12
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/32.shtml
Ingredients
1 cup yellow cornmeal
3/4 teaspoon salt substitute
1 cup flour
1 medium egg, slightly beaten
4 teaspoons baking powder
1 cup skim milk
Directions
Sift dry ingredients together.
Add egg and milk, mix well.
Pour into 12x8-inch pan which has been sprayed with a non-stick vegetable spray.
Bake at 425 degrees F for 25 minutes.
Cut into 12 squares.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g; Sodium: 142 mg; Carbohydrates: 15 g; Exchanges: 1 Bread
Monday, February 13, 2017
Meatless Monday
It's Meatless Monday, time for another six diabetic and vegetarian recipes. Enjoy!
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
Friday, January 27, 2017
Friday Recipes
It's finally Friday. Yay! Here are six yummy recipes to help you through the weekend. I'm leaning towards the Gingerbread Raisin Muffins. The Comforting Crock Pot Chili sounds pretty good, too. Who said diabetic food has to be boring? Not us! Enjoy!
STEAK ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259
View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
GINGERBREAD RAISIN MUFFINS
This recipe begins, “All the flavor of the dessert made into a muffin.”
Yield: 12 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1180.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
QUINOA ENCHILADA BAKE
This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”
http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake
Ingredients
1 TBSP olive oil
1 lb extra lean ground beef
1 medium yellow onion, chopped
1 medium green pepper, diced
3 cloves garlic finely chopped
1/2 cup dry quinoa
2 cups low sodium vegetable broth
10 oz. can diced tomatoes with green chilies, undrained
1 cup tomato sauce
2 TBSP chili powder
2 tsp cumin
Pepper to taste
1 can black beans
3/4 cup corn
Optional toppings:
Cheese, tomato, green onion, cilantro
Directions
Heat oil in a large skillet. Brown ground beef.
Add onion, pepper and garlic. Cook 2 minutes.
Pour into slow cooker along with remaining ingredients, except black beans and corn.
Cook on high for 3-31/2 hours.
40 minutes before it's done, add beans and corn. Heat last 40 minutes.
Serve over chopped romaine or tortilla (optional).
Top with desired toppings.
Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g
SLOW COOKER KIELBASA, POTATOES AND CABBAGE
This recipe begins, “'Kielbasa' is more commonly known as 'polish sausage' and pairs perfectly with cabbage and potatoes seasoned with caraway seeds.
http://www.diabeticconnect.com/diabetic-recipes/general/7423-slow-cooker-kielbasa-potatoes-and-cabbage
Ingredients
1⁄2 head of cabbage, sliced into thin strips
1 potato, small, peeled, diced
1 teaspoon salt
1⁄2 teaspoon caraway seed
1 large onion, finely diced
1 1/2 pounds polish sausage, sliced into rounds
14 ounces chicken broth
Directions
Place sliced cabbage in crockpot.
Toss with diced potato, salt and caraway seed.
Add sliced onion and Polish sausage.
Pour chicken broth over all; stir lightly.
Cover and cook on Low setting for 8 to 10 hours (on HIGH setting for 2 to 4 hours).
Nutritional Facts: Servings 4; Calories 90; Total Fat 1 g; Saturated Fat 0 g; Sodium 640 mg; Potassium 630 mg; Carbohydrates 18 g; Dietary Fiber 4 g; Protein 5 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
STEAK ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259
View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
GINGERBREAD RAISIN MUFFINS
This recipe begins, “All the flavor of the dessert made into a muffin.”
Yield: 12 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1180.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
QUINOA ENCHILADA BAKE
This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”
http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake
Ingredients
1 TBSP olive oil
1 lb extra lean ground beef
1 medium yellow onion, chopped
1 medium green pepper, diced
3 cloves garlic finely chopped
1/2 cup dry quinoa
2 cups low sodium vegetable broth
10 oz. can diced tomatoes with green chilies, undrained
1 cup tomato sauce
2 TBSP chili powder
2 tsp cumin
Pepper to taste
1 can black beans
3/4 cup corn
Optional toppings:
Cheese, tomato, green onion, cilantro
Directions
Heat oil in a large skillet. Brown ground beef.
Add onion, pepper and garlic. Cook 2 minutes.
Pour into slow cooker along with remaining ingredients, except black beans and corn.
Cook on high for 3-31/2 hours.
40 minutes before it's done, add beans and corn. Heat last 40 minutes.
Serve over chopped romaine or tortilla (optional).
Top with desired toppings.
Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g
SLOW COOKER KIELBASA, POTATOES AND CABBAGE
This recipe begins, “'Kielbasa' is more commonly known as 'polish sausage' and pairs perfectly with cabbage and potatoes seasoned with caraway seeds.
http://www.diabeticconnect.com/diabetic-recipes/general/7423-slow-cooker-kielbasa-potatoes-and-cabbage
Ingredients
1⁄2 head of cabbage, sliced into thin strips
1 potato, small, peeled, diced
1 teaspoon salt
1⁄2 teaspoon caraway seed
1 large onion, finely diced
1 1/2 pounds polish sausage, sliced into rounds
14 ounces chicken broth
Directions
Place sliced cabbage in crockpot.
Toss with diced potato, salt and caraway seed.
Add sliced onion and Polish sausage.
Pour chicken broth over all; stir lightly.
Cover and cook on Low setting for 8 to 10 hours (on HIGH setting for 2 to 4 hours).
Nutritional Facts: Servings 4; Calories 90; Total Fat 1 g; Saturated Fat 0 g; Sodium 640 mg; Potassium 630 mg; Carbohydrates 18 g; Dietary Fiber 4 g; Protein 5 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
Wednesday, September 7, 2016
Wednesday Recipes
Enjoy!
TERIYAKI TOFU KABOBS
Yield 4 servings
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Serving Size: 2 skewers
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
VEGETABLE BOUNTY ROTINI
Makes 6 servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/769.shtml
Ingredients
1 box uncooked Dreamfields Rotini
2 tablespoons olive oil
3/4 cup sliced fresh mushrooms (such as cremini, shiitake, button or baby portabella)
1 small onion, thinly sliced
4 cloves garlic, minced
2 small to medium zucchini, cut lengthwise and then cut crosswise into 1/2-inch pieces
2 small to medium yellow squash, cut lengthwise and then cut crosswise into 1/2-inch pieces
4 medium tomatoes, coarsely chopped
1/3 cup dry white wine
1/2 cup crumbled creamy goat cheese
2 tablespoons chopped fresh basil
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium to medium-high heat. Add mushrooms, onion and garlic. Cook about 5 minutes until mushrooms have released most of their liquid, stirring occasionally. Add zucchini, yellow squash and tomatoes; cook 2 minutes or until squash are crisp tender, stirring frequently.
Add wine to skillet. Continue cooking and stirring 2 minutes. Reduce heat to medium-low; stir in goat cheese and basil. Add pasta; toss to coat. Season with salt and pepper as desired.
Nutritional Information Per Serving: Calories: 333; Protein: 12 g; Fat: 9 g; Sodium: 73 mg; Cholesterol: 7 mg; Saturated Fat: 3 g; Dietary Fiber: 8 g; Carbohydrates 54g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
salt and pepper, to taste
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
BRUSCHETTA
Servings: 12
Source: Family Circle All-Time Favorite Recipes
View online: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
MARINATED CUCUMBER SALAD
Servings: 5
View online: http://diabeticgourmet.com/recipes/html/4.shtml
Ingredients
1/2 cup Italian dressing (low-calorie)
1/8 teaspoon pepper
1 medium cucumber, peeled and thinly sliced
1/4 cup radishes, thinly sliced
2 tablespoons fresh parsley, chopped
Directions
Combine Italian dressing and pepper in a medium bowl; stir well.
Add cucumber, onion, radishes, and parsley.
Toss gently to coat.
Cover and marinate in refrigerator for at least 4 hours.
Serve salad and enjoy.
Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free
TERIYAKI TOFU KABOBS
Yield 4 servings
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Serving Size: 2 skewers
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
VEGETABLE BOUNTY ROTINI
Makes 6 servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/769.shtml
Ingredients
1 box uncooked Dreamfields Rotini
2 tablespoons olive oil
3/4 cup sliced fresh mushrooms (such as cremini, shiitake, button or baby portabella)
1 small onion, thinly sliced
4 cloves garlic, minced
2 small to medium zucchini, cut lengthwise and then cut crosswise into 1/2-inch pieces
2 small to medium yellow squash, cut lengthwise and then cut crosswise into 1/2-inch pieces
4 medium tomatoes, coarsely chopped
1/3 cup dry white wine
1/2 cup crumbled creamy goat cheese
2 tablespoons chopped fresh basil
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium to medium-high heat. Add mushrooms, onion and garlic. Cook about 5 minutes until mushrooms have released most of their liquid, stirring occasionally. Add zucchini, yellow squash and tomatoes; cook 2 minutes or until squash are crisp tender, stirring frequently.
Add wine to skillet. Continue cooking and stirring 2 minutes. Reduce heat to medium-low; stir in goat cheese and basil. Add pasta; toss to coat. Season with salt and pepper as desired.
Nutritional Information Per Serving: Calories: 333; Protein: 12 g; Fat: 9 g; Sodium: 73 mg; Cholesterol: 7 mg; Saturated Fat: 3 g; Dietary Fiber: 8 g; Carbohydrates 54g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
salt and pepper, to taste
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
BRUSCHETTA
Servings: 12
Source: Family Circle All-Time Favorite Recipes
View online: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
MARINATED CUCUMBER SALAD
Servings: 5
View online: http://diabeticgourmet.com/recipes/html/4.shtml
Ingredients
1/2 cup Italian dressing (low-calorie)
1/8 teaspoon pepper
1 medium cucumber, peeled and thinly sliced
1/4 cup radishes, thinly sliced
2 tablespoons fresh parsley, chopped
Directions
Combine Italian dressing and pepper in a medium bowl; stir well.
Add cucumber, onion, radishes, and parsley.
Toss gently to coat.
Cover and marinate in refrigerator for at least 4 hours.
Serve salad and enjoy.
Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free
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