Enjoy!
SUMMER SOUP
Servings: 4 (1-cup servings)
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
SOUTHWESTERN THREE-BEAN AND BARLEY SOUP
This recipe begins, “Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.”
Time: 135 minutes (30 minutes prep)
To view this online, click here.
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion , diced
1 large stalk celery , diced
1 large carrot , diced
9 cups water
4 cups (32-ounce carton) reduced-sodium chicken broth , “no-chicken” broth or vegetable broth
1/2 cup pearl barley
1/3 cup dried black beans
1/3 cup dried great northern beans
1/3 cup dried kidney beans
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
3/4 teaspoon salt
Directions
Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.
Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/3 cups; Calories: 205; Carbohydrates: 35 g; Fat: 3 g; Saturated Fat: 0 g; Protein: 11 g; Cholesterol: 0 mg; Dietary Fiber: 10 g; Potassium: 601 mg; Sodium: 705 mg; Yield: 6 servings; about 1 1/3 cups each; Exchanges: 2 starch; 1 vegetable; 1 lean meat; 1/2 fat
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable cubes (see note above)
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potato and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
FRESH BASIL AND CHICKEN SOUP
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/81.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=81
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic.
Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes.
Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Protein: 19 g; Fat: 5.1 g; Sodium: 168 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
HEARTY MUSHROOM SOUP
Servings: 6
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/83.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=83
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Genly reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Protein: 6 g; Fat: 12 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
HOT AND SOUR SOUP
Servings: 10 (1 cup) servings
Source: Eater's Choice Low-Fat Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/92.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=92
Ingredients
10 large dried black mushrooms
1/2 cup tree ear fungi
1/3 tiger lily stems (golden needles)
2 tablespoons cornstarch
3 tablespoons water
3/4 diced uncooked chicken breast
1 teaspoon olive oil
1 tablespoon soy sauce
1 can (8 oz.) bamboo shoots, sliced
6 cups chicken stock, or 3 cans (10-3/4 oz each) chicken broth, defatted, plus 2 cans water
3 tablespoons white vinegar
1 tablespoon double black soy sauce
2 cakes tofu (fresh bean curd), cubed
2 teaspoons chili oil
2 egg whites, beaten
4 green onions, sliced
Directions
Place mushrooms, tree ears, and tiger lily stems in a small bowl and cover with boiling water. In about 15 minutes or when they are soft, drain off the water and chop off stems or any hard parts.
Slice mushrooms and tree ears and pull tiger lily stems into shreds. Set aside.
Combine cornstarch and water into a smooth paste. Set aside.
In a heated wok or skillet, saute chicken in oil until chicken is cooked through.
Stir in regular soy sauce. Stir in mushrooms, tree ears, tiger lily stems, and bamboo shoots.
Add chicken stock, vinegar, and double black soy sauce.
Stir cornstarch mixture into soup. Let thicken.Add tofu and bring soup to a boil.
Stir in the chili oil and white pepper.
Turn off the heat for 1 minute and then slowly pour the egg whites into the soup, stirring constantly.
Garnish each bowl of soup with chopped green onions.
Nutritional Information Per Serving: Calories: 97; Protein: 7 g; Fat: 2 g; Carbohydrates: 5 g; Exchanges: 1/2 Bread/Starch; 1 Meat
Showing posts with label Butternut Soup. Show all posts
Showing posts with label Butternut Soup. Show all posts
Wednesday, October 12, 2016
Wednesday, September 28, 2016
Wednesday Recipes
Enjoy!
GREEN BEANS WITH MUSHROOMS
Servings: 6
View recipe: 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
DUTCH APPLE PIE
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/50.shtml
Ingredients
1/4 cup flour
1/2 cup quick cooking oats
1/2 teaspoon cinnamon
5 cup sliced baking apples
Sweetener equal to 1/2 cup sugar
1/2 cup unsweetened frozen apple juice concentrate
Pie crust for 1 crust pie
Topping:
1/4 cup flour
1/2 cup quick cooking oats
Sweetener to equal 1/2 cup brown sugar
1 teaspoon cinnamon
1 package sugarfree instant vanilla pudding mix
1/2 cup butter or margarine
Directions
Mix flour, oats, cinnamon, and sweetener with a fork.
Pour over sliced apples and mix well.
Pour apple juice over top of apples and mix well again.
Put apple mixture in pie crust; set aside.
For topping:
Mix dry ingredients with fork.
Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.
Bake at 400 degrees for 45-55 minutes.
Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Find this recipe at: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CHERRY CRISP
This is from Diabetic Connect, and begins, “This recipe is full of sweet, tang and spice, but don't let its complex flavors fool you — this crisp is simple to make, and with only 5 minutes of prep time.”
To view this online, click here.
Ingredients
3 cups cherries, pitted and sliced
2 tsp almond extract
1/3 cup unsweetened coconut milk
For the topping:
1/4 cup hemp seeds
1/4 cup almond flour
1/4 cup coconut flour
2 Tbl coconut oil
1 Tbl water
1 tsp cinnamon
pinch of salt
Directions
In a medium bowl, combine the cherries, almond extract, coconut milk and sweetener if using. Make sure there are no pits! In another bowl combine all of the topping ingredients and mix well until crumbly. Pour the cherry filling into one large, 4 medium, or 8 small greased ramekins or oven proof dishes. Top with the crumble mixture and bake for 20 minutes in a preheated 375 degree (F) oven. Remove from the oven and let cool before serving.
Nutritional Facts: Servings: 8; Calories – 118; Total Carbohydrates – 10g; Total Fat – 5g; Protein – 3g; Dietary Fiber- 3g
STUFFED ARTICHOKE HEARTS
Yield: 8 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/790.shtml
Ingredients
1/3 cup chopped ripe tomato
2 tablespoons chopped chives or sliced green onion tops
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Dash salt, or to taste (optional)
2 drops hot pepper sauce (optional)
1 (14 ounce) can whole artichoke hearts, well drained
Directions
In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).
Remove coarse outer leaves from the artichokes. Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.
Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.
Serve at once or cover and refrigerate several hours or overnight before serving.
Nutritional Information Per Serving: Calories: 22; Protein: 1 g; Fat: 1 g; Sodium: 104 mg; Cholesterol: 1 mg ; Dietary Fiber: 1 g ; Sugars: 1 g ; Carbohydrates: 3 g; Exchanges: 1 Vegetable
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable cubes (see note above)
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potato and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
GREEN BEANS WITH MUSHROOMS
Servings: 6
View recipe: 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
DUTCH APPLE PIE
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/50.shtml
Ingredients
1/4 cup flour
1/2 cup quick cooking oats
1/2 teaspoon cinnamon
5 cup sliced baking apples
Sweetener equal to 1/2 cup sugar
1/2 cup unsweetened frozen apple juice concentrate
Pie crust for 1 crust pie
Topping:
1/4 cup flour
1/2 cup quick cooking oats
Sweetener to equal 1/2 cup brown sugar
1 teaspoon cinnamon
1 package sugarfree instant vanilla pudding mix
1/2 cup butter or margarine
Directions
Mix flour, oats, cinnamon, and sweetener with a fork.
Pour over sliced apples and mix well.
Pour apple juice over top of apples and mix well again.
Put apple mixture in pie crust; set aside.
For topping:
Mix dry ingredients with fork.
Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.
Bake at 400 degrees for 45-55 minutes.
Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Find this recipe at: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CHERRY CRISP
This is from Diabetic Connect, and begins, “This recipe is full of sweet, tang and spice, but don't let its complex flavors fool you — this crisp is simple to make, and with only 5 minutes of prep time.”
To view this online, click here.
Ingredients
3 cups cherries, pitted and sliced
2 tsp almond extract
1/3 cup unsweetened coconut milk
For the topping:
1/4 cup hemp seeds
1/4 cup almond flour
1/4 cup coconut flour
2 Tbl coconut oil
1 Tbl water
1 tsp cinnamon
pinch of salt
Directions
In a medium bowl, combine the cherries, almond extract, coconut milk and sweetener if using. Make sure there are no pits! In another bowl combine all of the topping ingredients and mix well until crumbly. Pour the cherry filling into one large, 4 medium, or 8 small greased ramekins or oven proof dishes. Top with the crumble mixture and bake for 20 minutes in a preheated 375 degree (F) oven. Remove from the oven and let cool before serving.
Nutritional Facts: Servings: 8; Calories – 118; Total Carbohydrates – 10g; Total Fat – 5g; Protein – 3g; Dietary Fiber- 3g
STUFFED ARTICHOKE HEARTS
Yield: 8 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/790.shtml
Ingredients
1/3 cup chopped ripe tomato
2 tablespoons chopped chives or sliced green onion tops
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Dash salt, or to taste (optional)
2 drops hot pepper sauce (optional)
1 (14 ounce) can whole artichoke hearts, well drained
Directions
In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).
Remove coarse outer leaves from the artichokes. Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.
Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.
Serve at once or cover and refrigerate several hours or overnight before serving.
Nutritional Information Per Serving: Calories: 22; Protein: 1 g; Fat: 1 g; Sodium: 104 mg; Cholesterol: 1 mg ; Dietary Fiber: 1 g ; Sugars: 1 g ; Carbohydrates: 3 g; Exchanges: 1 Vegetable
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable cubes (see note above)
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potato and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
Wednesday, January 6, 2016
Vegetarian Diabetic Recipes
I ran across an article on the Diabetic Gourmet website about plant-based meal options using beans. The article, titled “Beef vs. Beans: Which Provides Greater Fullness?” is pretty interesting, especially if you're considering switching over to a vegetarian diet. And since in comes from Diabetic Gourmet, it should be doubly interesting for anyone cooking for diabetics. To read the article, go to http://diabeticgourmet.com/articles/835.shtml.
And now, on to today's recipes. Is it any wonder that the recipes are vegan? Enjoy!
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable cubes (see note above)
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potato and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
ASPARAGUS POLENTA BAKE
This recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/571.shtml
Ingredients
6 ounces portobello mushrooms, thinly sliced
8 ounces asparagus, cut into 1-inch pieces
1-2 teaspoons olive oil
1 package (16 ounces) prepared Italian Herb polenta
1 cup water
1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced
1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese
Directions
Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.
Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.
Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.
Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.
Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
And now, on to today's recipes. Is it any wonder that the recipes are vegan? Enjoy!
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable cubes (see note above)
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potato and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
ASPARAGUS POLENTA BAKE
This recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/571.shtml
Ingredients
6 ounces portobello mushrooms, thinly sliced
8 ounces asparagus, cut into 1-inch pieces
1-2 teaspoons olive oil
1 package (16 ounces) prepared Italian Herb polenta
1 cup water
1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced
1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese
Directions
Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.
Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.
Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.
Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.
Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
Monday, December 28, 2015
Monday Recipes
A recent Diabetic Connect e-newsletter has numerous sweet potatoes recipes, describing it as the new superfood. To read the article, along with all the recipes posted with it, click here.
Hope your holiday weekend was good. Now we're in this year's home-stretch. (And yes, I'll be posting on Friday, which happens to be New Year's Day. And now, for today's six recipes. (I've posted a few of the recipes from the Diabetic Connect article here, along with other recipes.) Enjoy!
LOW-CARB SWEET POTATO CASSEROLE
This recipe from Diabetic Connect starts off, “You can avoid traditional sweet potato recipes that are closer to dessert than to a side dish. This wonderful recipe will remind you of when you were young, but keep your blood sugars in check.” Makes approximately 18 servings of 1/2 cup.
To view this online, click here.
Ingredients
8 medium sweet potatoes, peeled and cubed
1/3 cup orange juice
1/4 cup half & half
1 egg white
3 TBS coconut oil
2 TBS Splenda brown sugar
1 1/4 tsp vanilla extract
3/4 tsp cinnamon
3/4 tsp nutmeg
1/4 tsp salt
1/4 cup chopped pecans
zest of 1 orange
Directions
Boil the potatoes in salted water until tender.
Preheat the oven to 350 degrees F.
Grease a medium sized casserole dish and set aside.
When potatoes are done, strain them and pour into a large bowl.
Add the orange juice and half & half and whip with a hand mixer.
Add the egg white, coconut oil and sugar, and beat until well mixed.
Add the vanilla, salt, cinnamon and nutmeg and blend.
Pour into prepared casserole dish and top with pecans and orange zest.
Cover with foil and bake for 30 minutes.
Remove foil and bake an additional 15 minutes.
Remove from oven and serve.
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable or chicken stock cubes
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potatoe and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
SWEET POTATO-TURKEY HASH
This recipe from Diabetic Connect starts off, “Hash is a flexible and easy way to transform leftover cooked meat into a distinctively different dish. This version brings together healthy sweet potatoes, apples and onions along with lean turkey or chicken.” Time: 45 minutes; makes 6 servings.
To view this online, click here.
Ingredients
2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 medium apple, cored and cut into 1/2-inch pieces
1/2 cup reduced-fat sour cream
1 teaspoon lemon juice
1 tablespoon canola oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey, or chicken
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper, to taste
Directions
Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.
CRUSTLESS SWEET POTATO PIE
Also from Diabetic Connect. This begins, “Recipe makes two pies, eight slices each. A nice Christmas alternative to yet another pumpkin pie!” Makes 16 servings.
To view this online, click here.
Ingredients
2 cups Sweet-potatoes, cooked and mashed (about three average sweet potatoes)
1 cup sugar (or substitute would lower calories even more)
1 cup evaporated milk
3 eggs
2 1/2 tablespoons butter
1 teaspoon vanilla
1 teaspoon cinnamon
Dash of nutmeg
.25 teaspoon cloves, ground
2 tablespoons flour
1 teaspoon salt
Directions
Preheat oven to 350 F.
Mash the sweet potato. You may leave some chunks in there for texture/effect.
Combine all ingredients in mixing bowl; mix well
Pour into pie shells or greased pie tins if not using shells.
Bake at 350 degrees for 25 to 30 mins.
Allow to cool.
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
SALAD NICOISE
Yield: 4 servings Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Author: Sandra Woodruff, Christopher Saudek
Find this recipe at: http://diabeticgourmet.com/recipes/html/465.shtml
Ingredients
8 ounces small new potatoes, halved
2-1/2 cups cut fresh green beans
1/2 cup light olive oil vinaigrette salad dressing
8 cups torn romaine, Boston, or Bibb lettuce
4 slices red onion, separated into rings
12-ounce can albacore tuna in water, drained
4 hard-boiled eggs, peeled and quartered
16 cherry or grape tomatoes
1/4 cup sliced black olives
Directions
Place the potatoes in a 2-quart pot and cover with water. Boil for about 12 minutes, until tender. Remove the potatoes with a slotted spoon, rinse with cool water, and set aside.
Add the green beans to the pot and boil for about 3 minutes, until crisp-tender. Rinse the beans with cool water and drain well. (You can cook the potatoes and beans the day before and refrigerate until ready to assemble the salads.)
When ready to assemble the salads, slice the potatoes 1/4-inch thick and place in a bowl with green beans. Add 1/4 cup of the salad dressing and toss to mix. Set aside.
Arrange a quarter of the lettuce over the bottom of each of four serving plates and top with a quarter of the onion rings.
Arrange the center of each salad and drizzle each salad with a tablespoon of the remaining dressing. Arrange a quarter of the potato mixture and 4 tomatoes around the outer edges of each plate and top with a sprinkling of olives. Serve immediately.
Nutritional Information Per Serving: Calories: 347; Protein: 37 g; Fat: 12 g; Sodium: 680 mg; Cholesterol: 214 mg; Carbohydrates: 29 g; Exchanges: 3 Very Lean Meat, 3 Vegetable, 1 Starch, 2 Fat
Hope your holiday weekend was good. Now we're in this year's home-stretch. (And yes, I'll be posting on Friday, which happens to be New Year's Day. And now, for today's six recipes. (I've posted a few of the recipes from the Diabetic Connect article here, along with other recipes.) Enjoy!
LOW-CARB SWEET POTATO CASSEROLE
This recipe from Diabetic Connect starts off, “You can avoid traditional sweet potato recipes that are closer to dessert than to a side dish. This wonderful recipe will remind you of when you were young, but keep your blood sugars in check.” Makes approximately 18 servings of 1/2 cup.
To view this online, click here.
Ingredients
8 medium sweet potatoes, peeled and cubed
1/3 cup orange juice
1/4 cup half & half
1 egg white
3 TBS coconut oil
2 TBS Splenda brown sugar
1 1/4 tsp vanilla extract
3/4 tsp cinnamon
3/4 tsp nutmeg
1/4 tsp salt
1/4 cup chopped pecans
zest of 1 orange
Directions
Boil the potatoes in salted water until tender.
Preheat the oven to 350 degrees F.
Grease a medium sized casserole dish and set aside.
When potatoes are done, strain them and pour into a large bowl.
Add the orange juice and half & half and whip with a hand mixer.
Add the egg white, coconut oil and sugar, and beat until well mixed.
Add the vanilla, salt, cinnamon and nutmeg and blend.
Pour into prepared casserole dish and top with pecans and orange zest.
Cover with foil and bake for 30 minutes.
Remove foil and bake an additional 15 minutes.
Remove from oven and serve.
BUTTERNUT SOUP
This recipe also comes from Diabetic Connect. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable or chicken stock cubes
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potatoe and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
SWEET POTATO-TURKEY HASH
This recipe from Diabetic Connect starts off, “Hash is a flexible and easy way to transform leftover cooked meat into a distinctively different dish. This version brings together healthy sweet potatoes, apples and onions along with lean turkey or chicken.” Time: 45 minutes; makes 6 servings.
To view this online, click here.
Ingredients
2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 medium apple, cored and cut into 1/2-inch pieces
1/2 cup reduced-fat sour cream
1 teaspoon lemon juice
1 tablespoon canola oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey, or chicken
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper, to taste
Directions
Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.
CRUSTLESS SWEET POTATO PIE
Also from Diabetic Connect. This begins, “Recipe makes two pies, eight slices each. A nice Christmas alternative to yet another pumpkin pie!” Makes 16 servings.
To view this online, click here.
Ingredients
2 cups Sweet-potatoes, cooked and mashed (about three average sweet potatoes)
1 cup sugar (or substitute would lower calories even more)
1 cup evaporated milk
3 eggs
2 1/2 tablespoons butter
1 teaspoon vanilla
1 teaspoon cinnamon
Dash of nutmeg
.25 teaspoon cloves, ground
2 tablespoons flour
1 teaspoon salt
Directions
Preheat oven to 350 F.
Mash the sweet potato. You may leave some chunks in there for texture/effect.
Combine all ingredients in mixing bowl; mix well
Pour into pie shells or greased pie tins if not using shells.
Bake at 350 degrees for 25 to 30 mins.
Allow to cool.
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
SALAD NICOISE
Yield: 4 servings Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Author: Sandra Woodruff, Christopher Saudek
Find this recipe at: http://diabeticgourmet.com/recipes/html/465.shtml
Ingredients
8 ounces small new potatoes, halved
2-1/2 cups cut fresh green beans
1/2 cup light olive oil vinaigrette salad dressing
8 cups torn romaine, Boston, or Bibb lettuce
4 slices red onion, separated into rings
12-ounce can albacore tuna in water, drained
4 hard-boiled eggs, peeled and quartered
16 cherry or grape tomatoes
1/4 cup sliced black olives
Directions
Place the potatoes in a 2-quart pot and cover with water. Boil for about 12 minutes, until tender. Remove the potatoes with a slotted spoon, rinse with cool water, and set aside.
Add the green beans to the pot and boil for about 3 minutes, until crisp-tender. Rinse the beans with cool water and drain well. (You can cook the potatoes and beans the day before and refrigerate until ready to assemble the salads.)
When ready to assemble the salads, slice the potatoes 1/4-inch thick and place in a bowl with green beans. Add 1/4 cup of the salad dressing and toss to mix. Set aside.
Arrange a quarter of the lettuce over the bottom of each of four serving plates and top with a quarter of the onion rings.
Arrange the center of each salad and drizzle each salad with a tablespoon of the remaining dressing. Arrange a quarter of the potato mixture and 4 tomatoes around the outer edges of each plate and top with a sprinkling of olives. Serve immediately.
Nutritional Information Per Serving: Calories: 347; Protein: 37 g; Fat: 12 g; Sodium: 680 mg; Cholesterol: 214 mg; Carbohydrates: 29 g; Exchanges: 3 Very Lean Meat, 3 Vegetable, 1 Starch, 2 Fat
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