It's finally Friday. (Yay!) Here are six recipes to help you through the weekend, including Butternut Squash Enchiladas with Salsa Verde and Pepper Beef Steak with Garlic-Cilantro Butter. Enjoy!
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butterscotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
Source: Better Homes & Gardens
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.
Ingredients
4 beef round tip center steaks, cut 3/4 inch thick
1/3 cup country Dijon-style mustard
2 tablespoons coarsely ground mixed peppercorns
2 teaspoons ground cumin
1/4 cup butter, softened
1 tablespoon minced fresh cilantro
1 teaspoon minced garlic
2 fresh mild green chili peppers such as Anaheim peppers
Directions
Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.
Combine butter, cilantro and garlic in small bowl. Set aside.
Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)
Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.
Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g
Showing posts with label Butternut Squash Enchiladas w/Salsa Verde. Show all posts
Showing posts with label Butternut Squash Enchiladas w/Salsa Verde. Show all posts
Friday, January 24, 2020
Friday, January 17, 2020
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Chicken and Broccoli Stir-Fry and Sweet Potato Pie. Enjoy!
ITALIAN-STYLE GRILLED CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts
Ingredients
1/2 cup plain low-fat yogurt
1 tablespoon tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
4 chicken breasts (bone-in)
2 tablespoons chopped fresh coriander or parsley
Directions
Preheat barbecue grill or oven to 350 degrees F.
In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.
Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.
Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)
Serve garnished with chopped coriander.
Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g
Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg;Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
COUNTRY PEACH TART
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal® Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Notes:
Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
SWEET POTATO PIE
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g
Diabetic Exchanges: 2 starch, 1 fat
ITALIAN-STYLE GRILLED CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts
Ingredients
1/2 cup plain low-fat yogurt
1 tablespoon tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
4 chicken breasts (bone-in)
2 tablespoons chopped fresh coriander or parsley
Directions
Preheat barbecue grill or oven to 350 degrees F.
In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.
Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.
Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)
Serve garnished with chopped coriander.
Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g
Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg;Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
COUNTRY PEACH TART
Recipe Yield: Serves: 8
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/country-peach-tart.
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal® Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Notes:
Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
SWEET POTATO PIE
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g
Diabetic Exchanges: 2 starch, 1 fat
Friday, February 2, 2018
Friday Recipes
Here are six recipes to help you through the weekend, including Peanut Butter and Chocolate Cheesecake Cups and Tomato-Rosemary Chicken. Enjoy!
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Yield: 24 mini meatballs, 1 per serving.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View at https://diabeticgourmet.com/diabetic-recipes/fruit-scones
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Fat: 2 g; Fiber: 1 g; Sodium: 157 mg; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD
Source: AICR
Makes 8 servings.
To view online, go to https://diabeticgourmet.com/diabetic-recipes/broccoli-cherry-tomato-and-watercress-salad.
Ingredients
2 cups broccoli florets
2 cups cherry tomatoes, stems removed
1 bunch watercress, long stems trimmed, coarsely chopped and cut in half
1/2 Tbsp. red wine vinegar
1 Tbsp. extra virgin olive oil
1/2 tsp. minced garlic
Salt and freshly ground black pepper to taste
Directions
Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.
In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 12 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
TOMATO-ROSEMARY CHICKEN
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
Recipe Yield: 12 Servings
To view online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS
This recipe begins, “A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.”
Recipe Yield: Yield: 24 servings
Serving size: 1 cheesecake cup
View this at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-and-chocolate-cheesecake-cups
Ingredients
Crust
36 Reduced-Fat Chocolate Wafers
1/4 cup Splenda No Calorie Sweetener, Granulated
5 tablespoons light butter, melted
Peanut Butter Center
1/2 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons reduced fat peanut butter
3 tablespoons reduced fat cream cheese
Chocolate Filling
4 ounces unsweetened chocolate
8 ounces reduced fat cream cheese
1 3/4 cups Splenda No Calorie Sweetener, Granulated
1/2 cup skim milk
1/2 cup egg substitute
1 teaspoon vanilla
2 ounces sugar-free chocolate, melted
Directions
Preheat oven to 350 degrees F.
Make Crust. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.
Make Peanut Butter Center. Place all center ingredients in a small bowl. Mix until well blended. Set aside.
Make Chocolate Filling. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.
Assemble cups. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups. Place approx. 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.
Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch.
Chill for approximately 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Protein: 3 g; Carbohydrates: 11 g; Sugars: 5 g
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Yield: 24 mini meatballs, 1 per serving.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View at https://diabeticgourmet.com/diabetic-recipes/fruit-scones
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Fat: 2 g; Fiber: 1 g; Sodium: 157 mg; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD
Source: AICR
Makes 8 servings.
To view online, go to https://diabeticgourmet.com/diabetic-recipes/broccoli-cherry-tomato-and-watercress-salad.
Ingredients
2 cups broccoli florets
2 cups cherry tomatoes, stems removed
1 bunch watercress, long stems trimmed, coarsely chopped and cut in half
1/2 Tbsp. red wine vinegar
1 Tbsp. extra virgin olive oil
1/2 tsp. minced garlic
Salt and freshly ground black pepper to taste
Directions
Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.
In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 12 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
TOMATO-ROSEMARY CHICKEN
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
Recipe Yield: 12 Servings
To view online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS
This recipe begins, “A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.”
Recipe Yield: Yield: 24 servings
Serving size: 1 cheesecake cup
View this at https://diabeticgourmet.com/diabetic-recipes/peanut-butter-and-chocolate-cheesecake-cups
Ingredients
Crust
36 Reduced-Fat Chocolate Wafers
1/4 cup Splenda No Calorie Sweetener, Granulated
5 tablespoons light butter, melted
Peanut Butter Center
1/2 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons reduced fat peanut butter
3 tablespoons reduced fat cream cheese
Chocolate Filling
4 ounces unsweetened chocolate
8 ounces reduced fat cream cheese
1 3/4 cups Splenda No Calorie Sweetener, Granulated
1/2 cup skim milk
1/2 cup egg substitute
1 teaspoon vanilla
2 ounces sugar-free chocolate, melted
Directions
Preheat oven to 350 degrees F.
Make Crust. Crush cookies into fine crumbs. Blend all crust ingredients together in a small bowl. Stir until well blended. Set aside.
Make Peanut Butter Center. Place all center ingredients in a small bowl. Mix until well blended. Set aside.
Make Chocolate Filling. Melt chocolate in small saucepan over low heat. Set aside. Place cream cheese and Splenda Granulated Sweetener in a small mixing bowl. Beat until soft. Slowly add skim milk. Mix, using a wire whisk, until smooth. Add melted chocolate. Stir well. Add egg substitute and vanilla. Mix until well blended. Set aside.
Assemble cups. Place 24 mini size foil baking cups on a sheet pan. Evenly divide crust between the 24 baking cups. Firmly press crusts into the bottom of the cups. Place approx. 1/2 tsp of the peanut butter center in the center of each crust-lined baking cup. Spoon chocolate filling into each baking cup. Firmly tap sheet pan on countertop to remove any air bubbles.
Bake in a preheated 350 degrees F oven 10-15 minutes, or until slightly firm to the touch.
Chill for approximately 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4 g; Fiber: 1 g; Sodium: 95 mg; Cholesterol: 10 mg; Protein: 3 g; Carbohydrates: 11 g; Sugars: 5 g
Friday, January 26, 2018
Friday Recipes
It's finally Friday, time to get ready for the weekend. Here are six recipes to help you through the day (and weekend), including Butternut Squash Enchiladas with Salsa Verde and Baked Cajun Chicken. Enjoy!
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken.
Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade.
Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle.
Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita (follows).
In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt.
When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD
Source: AICR
Makes 8 servings.
To view online, go to https://diabeticgourmet.com/diabetic-recipes/broccoli-cherry-tomato-and-watercress-salad.
Ingredients
2 cups broccoli florets
2 cups cherry tomatoes, stems removed
1 bunch watercress, long stems trimmed, coarsely chopped and cut in half
1/2 Tbsp. red wine vinegar
1 Tbsp. extra virgin olive oil
1/2 tsp. minced garlic
Salt and freshly ground black pepper to taste
Directions
Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.
In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 12 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken.
Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade.
Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle.
Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita (follows).
In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt.
When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
BROCCOLI, CHERRY TOMATO AND WATERCRESS SALAD
Source: AICR
Makes 8 servings.
To view online, go to https://diabeticgourmet.com/diabetic-recipes/broccoli-cherry-tomato-and-watercress-salad.
Ingredients
2 cups broccoli florets
2 cups cherry tomatoes, stems removed
1 bunch watercress, long stems trimmed, coarsely chopped and cut in half
1/2 Tbsp. red wine vinegar
1 Tbsp. extra virgin olive oil
1/2 tsp. minced garlic
Salt and freshly ground black pepper to taste
Directions
Cook broccoli in a steamer or in a microwave oven (covered with a wet paper towel), until tender but still crisp.
In a large bowl, mix together broccoli, tomatoes and watercress. In a small bowl, whisk together vinegar, olive oil, garlic, salt and black pepper. Drizzle over vegetables and toss to blend. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 12 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
Wednesday, December 30, 2015
Wednesday Recipes
Today's article from a recent The Diabetic News is titled “Diabetics with Food Complications Have Impaired Cognitive Function”>. The researchers at Ben-Gurion University of the Negev (BGU) studied diabetic patients who suffered from “diabetic foot.” To read the entire article, go to http://thediabeticnews.com/diabetes-feet-mental-function/.
And now for today's six recipes. Enjoy!
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
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
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/905.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
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
CINNAMON BUN BREAKFAST FOCACCIA
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Serves: 16
Online: http://diabeticgourmet.com/recipes/html/986.shtml
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries.
Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 198; Protein: 5 g; Fat: 7 g; Sodium: 228 mg; Cholesterol: 27 mg; Carbohydrates: 30 g; Exchanges: 2 starch, 1 fat
CHOCOLATE CREAM PIE
A rich chocolate pie that has 43% less calories than a traditional recipe. Indulge without the guilt!
Serves: 8
Online: http://diabeticgourmet.com/recipes/html/985.shtml
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat
And now for today's six recipes. Enjoy!
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
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
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/905.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
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
CINNAMON BUN BREAKFAST FOCACCIA
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Serves: 16
Online: http://diabeticgourmet.com/recipes/html/986.shtml
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries.
Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 198; Protein: 5 g; Fat: 7 g; Sodium: 228 mg; Cholesterol: 27 mg; Carbohydrates: 30 g; Exchanges: 2 starch, 1 fat
CHOCOLATE CREAM PIE
A rich chocolate pie that has 43% less calories than a traditional recipe. Indulge without the guilt!
Serves: 8
Online: http://diabeticgourmet.com/recipes/html/985.shtml
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat
Subscribe to:
Posts (Atom)