Many of us tend to think of Turkey as a holiday mainstay. But it can be enjoyed at any time of the year. Here are six diabetic-friendly turkey recipes, including a Avocado Turkey Burger and Baja Turkey Chili. Enjoy!
TURKEY BACON BURGERS
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of Recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons: olive oil
2 cups: chopped onion
2 cups: chopped celery
2 quarts: pulled or cooked turkey breast, chopped
50 ounces: white kidney beans, rinsed and well drained
44 ounces: white shoepeg corn, undrained
8 ounces: green chilies, chopped
2 quarts: turkey broth
2 teaspoons: ground cumin
3 cups: shredded monterey jack cheese
1 bunch: fresh cilantro sprigs
As needed: tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
AVOCADO TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
You can view this online at https://diabeticgourmet.com/diabetic-recipes/avocado-turkey-burger.
Ingredients
1/2 cup unsweetened applesauce
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
2 teaspoons no-salt seasoning
5 small whole wheat buns
5 slices light Cheddar cheese
1 avocado, peeled and diced
Directions
Drain applesauce in a strainer to eliminate excess liquid. Mix ground turkey, applesauce and no-salt seasoning.
Form mixture into 5 patties. Cook patties according to package directions. Always cook to well-done, 165F as measured by a meat thermometer.
Place burgers on bun bottoms. Top with cheese and avocado. Cover with bun top.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 240; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 410 mg; Cholesterol: 50 mg; Protein: 30 g; Carbohydrates: 15 g; Sugars: 3 g
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
FAJITA TURKEY BURGER
Makes 5 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/1326.shtml
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
Salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally.
Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Protein: 29 g; Fat: 7 g; Sodium: 410 mg; Cholesterol: 60 mg; Saturated Fat: 3.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 23 g
Showing posts with label Budget-Friendly Pastitsio (Greek Lasagna). Show all posts
Showing posts with label Budget-Friendly Pastitsio (Greek Lasagna). Show all posts
Wednesday, May 20, 2026
Thursday, October 9, 2025
Lasagna
If you love Lasagna as much as I do, today's post is sure to please. Check out the Budget-Friendly Pastitsio (Greek Lasagna), the Festive Lasagna Roll-Ups with Salsa Rosa Sauce, and the rest of today's offerings. Enjoy!
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
Friday, August 22, 2025
Friday Recipes
It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Beef and Broccoli Stir Fry and Grill Pan Chicken with Fiery Mango-Ginger Salsa. Enjoy!
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
BEEF AND BROCCOLI STIR FRY
This is from Everyday Diabetic Recipes, and begins, "You'll be able to put take-out on hold once you're armed with this fresh-tasting Beef and Broccoli Stir Fry. Don't forget to pick up a box of fortune cookies to make your Chinese dinner complete!"
Cook Time: 5 minute; Serves: 6
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Beef-and-Broccoli-Stir-Fry-105430.
Ingredients
3/4 cup beef broth
1 tablespoon light soy sauce
1 teaspoon garlic powder
1/4 teaspoon ground ginger
1/2 teaspoon black pepper
1 tablespoon packed light brown sugar
1 tablespoon cornstarch
1 pound beef top or bottom round steak, cut into 1/4-inch julienne strips
2 medium-sized onions, cut into 1/2-inch wedges
1 bunch broccoli, cut into florets
Directions
In a small bowl, combine the beef broth, soy sauce, garlic powder, ginger, pepper, brown sugar, and cornstarch; mix well and set aside.
Coat a large skillet or wok with cooking spray. Add beef, and brown over medium-high heat for 5 minutes, stirring frequently. Add onions and broccoli, and cook 3 to 4 minutes, or until onion is tender.
Add beef broth mixture to skillet and stir constantly for 2 to 3 minutes, or until sauce begins to thicken. Serve immediately.
Notes
Add zing by sprinkling this with orange zest for extra color and freshness.
IRISH BROWN BREAD
This is from Everyday Diabetic Recipes, and begins, "If you can't make it to Ireland anytime soon, bring the taste of Ireland to your table tonight! One of the easiest and quickest breads to bake up, this Irish Brown Bread has become a favorite in our Test Kitchen. We like to slice it up and serve it warm with a little margarine or sugar-free jam on the side."
Cook Time: 35 minutes; Serves: 16; Serving Size: 1 (16th of round)
To view this online, go to https://www.everydaydiabeticrecipes.com/Bread/Irish-Brown-Bread-6746.
Ingredients
1-1/2 cup whole wheat flour
1 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
2 tablespoons light butter, cut into small pieces
1 egg
1 cup low-fat buttermilk
Directions
Preheat oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray.
In a large bowl, combine whole wheat flour, all-purpose flour, baking soda, and salt; mix well.
Add butter, then the egg and buttermilk. Using your hands, mix until just combined. Place dough on baking sheet and shape into a round loaf about 1 inch high. Make a crisscross cut (an "X") across the top with a floured knife.
Bake bread 10 minutes. Reduce oven temperature to 350 degrees. Bake 25 to 30 more minutes, or until a toothpick inserted in center comes out clean. Cool slightly on a wire rack, then cut into wedges and serve warm.
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
BEEF AND BROCCOLI STIR FRY
This is from Everyday Diabetic Recipes, and begins, "You'll be able to put take-out on hold once you're armed with this fresh-tasting Beef and Broccoli Stir Fry. Don't forget to pick up a box of fortune cookies to make your Chinese dinner complete!"
Cook Time: 5 minute; Serves: 6
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Beef-and-Broccoli-Stir-Fry-105430.
Ingredients
3/4 cup beef broth
1 tablespoon light soy sauce
1 teaspoon garlic powder
1/4 teaspoon ground ginger
1/2 teaspoon black pepper
1 tablespoon packed light brown sugar
1 tablespoon cornstarch
1 pound beef top or bottom round steak, cut into 1/4-inch julienne strips
2 medium-sized onions, cut into 1/2-inch wedges
1 bunch broccoli, cut into florets
Directions
In a small bowl, combine the beef broth, soy sauce, garlic powder, ginger, pepper, brown sugar, and cornstarch; mix well and set aside.
Coat a large skillet or wok with cooking spray. Add beef, and brown over medium-high heat for 5 minutes, stirring frequently. Add onions and broccoli, and cook 3 to 4 minutes, or until onion is tender.
Add beef broth mixture to skillet and stir constantly for 2 to 3 minutes, or until sauce begins to thicken. Serve immediately.
Notes
Add zing by sprinkling this with orange zest for extra color and freshness.
IRISH BROWN BREAD
This is from Everyday Diabetic Recipes, and begins, "If you can't make it to Ireland anytime soon, bring the taste of Ireland to your table tonight! One of the easiest and quickest breads to bake up, this Irish Brown Bread has become a favorite in our Test Kitchen. We like to slice it up and serve it warm with a little margarine or sugar-free jam on the side."
Cook Time: 35 minutes; Serves: 16; Serving Size: 1 (16th of round)
To view this online, go to https://www.everydaydiabeticrecipes.com/Bread/Irish-Brown-Bread-6746.
Ingredients
1-1/2 cup whole wheat flour
1 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
2 tablespoons light butter, cut into small pieces
1 egg
1 cup low-fat buttermilk
Directions
Preheat oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray.
In a large bowl, combine whole wheat flour, all-purpose flour, baking soda, and salt; mix well.
Add butter, then the egg and buttermilk. Using your hands, mix until just combined. Place dough on baking sheet and shape into a round loaf about 1 inch high. Make a crisscross cut (an "X") across the top with a floured knife.
Bake bread 10 minutes. Reduce oven temperature to 350 degrees. Bake 25 to 30 more minutes, or until a toothpick inserted in center comes out clean. Cool slightly on a wire rack, then cut into wedges and serve warm.
Thursday, March 6, 2025
Lasagna
If you love Lasagna as much as I do, today's post is sure to please. Check out the Budget-Friendly Pastitsio (Greek Lasagna), the Festive Lasagna Roll-Ups with Salsa Rosa Sauce, and the rest of today's offerings. Enjoy!
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
Friday, March 22, 2024
Friday Recipes
It's finally Friday. Yay! Here are today's six yummy recipes to help you through the weekend, including Chocolate Filled Cake Roll and Easy Homemade Meatloaf. Enjoy!
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1312
View recipe with photo: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil.
Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
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
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1312
View recipe with photo: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil.
Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
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
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
Tuesday, December 3, 2019
Lasagna
Today's yummy recipes deal with one of my favorite foods: lasagna. What's not to love? That said, today's offerings include Vegetable Lasagna and Festive Lasagna Roll-Ups with Salsa Rosa Sauce. Enjoy!
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
Tuesday, November 5, 2019
Tuesday Recipes
Here are today's six yummy recipes to help you through the day, including Chicken Jambalaya and One-Pot Comfort Shepherd's Pie. Enjoy!
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
CHICKEN JAMBALAYA
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-jambalaya
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
Recipe Yield: Makes 6 servings.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
ONE-POT COMFORT SHEPHERD'S PIE
This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”
This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.
Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups
View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.
Ingredients
Filling:
Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed
Topping:
1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese
Directions
Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.
Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g
Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
CHICKEN JAMBALAYA
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-jambalaya
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
Recipe Yield: Makes 6 servings.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
ONE-POT COMFORT SHEPHERD'S PIE
This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”
This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.
Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups
View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.
Ingredients
Filling:
Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed
Topping:
1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese
Directions
Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.
Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g
Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Friday, September 6, 2019
Friday Recipes
It's finally Friday. Here are today's six yummy recipes to help you through the weekend, including Apple and Peach Chutney Turkey Pattie and Easy Homemade Meatloaf. Enjoy!
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1312
View recipe with photo: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil.
Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
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
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1312
View recipe with photo: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil.
Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
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
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
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