Here are today's six recipes to help you through the day, including Low-Carb Chocolate Chip Cookies and Tandoori Chicken Skewers with Mint Raita. Enjoy!
CRANBERRY-ALMOND TARTS
This recipe begins, “Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.”
Recipe Yield: Servings Per Recipe: 24
Serving Size: 1 square tart
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary.
Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended.
Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop.
Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries.
Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat.
Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 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
LOWER-CARB CHOCOLATE CHIP COOKIES
This recipe begins, “These reduced-sugar Chocolate Chip Cookies are quick & easy to make — and they’re delicious. Bake an extra batch for the freezer.”
Recipe Yield: Yield: 2 dozen; Serving size: 1 cookie
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/lower-carb-chocolate-chip-cookies
Ingredients
1/3 cup stick butter, softened
1 egg
1 teaspoon vanilla
1/3 cup Equal Spoonful or Granulated*
1/3 cup firmly packed light brown sugar
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup semi-sweet chocolate chips or mini chocolate chips
*May substitute 8 packets Equal sweetener
Directions
Beat butter with electric mixer until fluffy. Beat in egg and vanilla until blended. Mix in Equal and brown sugar until combined.
Mix combined flour, baking soda and salt. Stir into butter mixture until well blended. Stir in chocolate chips.
Drop dough by rounded teaspoons onto ungreased baking sheet. Bake in preheated 350F oven 8 to 10 minutes or until light golden color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 55 mg; Cholesterol: 16 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch, 1 fat
HOLIDAY EGGNOG
This recipe begins, “Here’s a healthy, sugarfree version of an all-time Christmas Holiday favorite. This version is easy to make (with no cooking needed), and has about one-third of the carbohydrates and sugars that regular eggnog has.”
View this at https://diabeticgourmet.com/diabetic-recipe/holiday-eggnog-recipe
Ingredients
1 cup egg substitute
12 packets Equal sweetener*
1-1/2 teaspoons rum extract
1-1/2 teaspoons vanilla extract
1 quart 2% milk
1 cup frozen lite whipped topping, thawed
*Substitute 1/2 cup Equal Spoonful for the packets.
Directions
Whisk together egg substitute, Equal and extracts.
Stir in milk. Whisk in whipped topping until blended.
Refrigerate, covered, at least 2 hours to allow flavors to blend.
Whisk just before serving.
Garnish each serving with freshly grated nutmeg, if desired.
Nutritional Information Per Serving: Calories: 68; Fat: 2 g; Sodium: 80 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Reduced Fat Milk; 1/2 Fat
20-MINUTE CHICKEN CREOLE
To view online, go to https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
Yield: 4 servings. Serving size: 3/4 cup.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
Showing posts with label Butternut Squash with Apples Cranberries and Walnuts. Show all posts
Showing posts with label Butternut Squash with Apples Cranberries and Walnuts. Show all posts
Wednesday, March 7, 2018
Tuesday, March 6, 2018
Tuesday Recipes
Here are today's six recipes to help you through the day, including Albondigas Meatballs and Oven-Fried Chicken. Enjoy!
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
Yield: 4 servings. Serving size: 3/4 cup.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
CHIPOTLE ALBONDIGAS MEATBALLS
Recipe Yield: Yield: Makes 12 servings, 1 per serving
https://diabeticgourmet.com/diabetic-recipes/chipotle-albondigas-meatballs
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g
LEMON POUND CAKE
This recipe begins, “This sugar-free pound cake is easy to make because it uses a reduced-fat baking mix as the base. Lemon yogurt, juice and grated lemon peel provide rich flavor. This is sure to become a favorite with frequent requests.”
Recipe Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-pound-cake
Ingredients
Cooking spray
2-1/2 cups reduced-fat baking mix (Bisquick)
48 packets Equal sweetener*
2 tablespoons cornstarch
4 teaspoons grated lemon peel
1 cup lite lemon flavored nonfat yogurt
6 tablespoons butter, melted
2 eggs
2 tablespoons fresh lemon juice
2 tablespoons 2% milk
1 teaspoon vanilla extract
1/2 teaspoon almond extract
*Substitute 2 cups Equal Spoonful for the packets.
Directions
Preheat oven to 350F.
Spray a 9 cup Bundt cake pan OR a 9 x 5-inch loaf pan with cooking spray; set aside.
Combine baking mix, Equal, cornstarch and lemon peel.
Mix in yogurt, melted butter, eggs, lemon juice, milk and flavorings until blended.
Spoon mixture into prepared pan.
Bake 40 to 45 minutes or until wooden pick inserted near center comes out clean.
Let cake cool in pan 5 minutes.
Remove and cool completely on wire rack.
Nutritional Information Per Serving: Calories: 137; Fat: 6 g; Sodium: 258 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fat; 1 Starch
EAST-WEST BURRITO
Recipe Yield: Makes 8 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/east-west-burrito
Ingredients
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1/4 tsp. ground cumin
Pinch tsp. ground cardamom
Pinch tsp. ground black pepper
1/2 lb. skinless, boneless chicken breast, cut lengthwise into 1/2-inch strips
3 tbsp. canola oil, divided
1 medium onion, chopped
1 yellow bell pepper, seeded and chopped
1 1/3 cups canned fat-free refried kidney or pinto beans
8 flour tortillas (7-8 inch)
1 1/3 cups cooked brown rice
4 Tbsp. reduced-fat sour cream
1/2 cup (loosely packed) cilantro leaves, roughly cut up
1 cup prepared salsa
Directions
Combine ground spices in a bowl. Add chicken and press spices in so they adhere. Cover and refrigerate overnight. Bring to room temperature before cooking.
Heat 2 teaspoons oil in a medium skillet over medium-high heat. Sauté chicken until cooked through, about 5 minutes. Transfer to a plate. Cut chicken into bite-size pieces and set aside.
Add remaining oil to the pan. Sauté onions and pepper until soft and lightly browned, about 8 minutes. Transfer with a slotted spoon to the chicken, mix in and set aside. Add beans to the pan and cook, stirring until they are warmed.
Warm tortillas in a large, dry skillet over medium high heat. Spread one-fourth of the beans in center of each. Top with rice, then chicken mixture. Add a dollop of sour cream and a sprinkle of cilantro leaves. Fold sides of tortillas over the filling, then fold in ends. Turn the burrito over. Serve with salsa sauce on the side.
Nutritional Information Per Serving: Calories: 346; Fat: 10 g; Sodium: 562 mg; Protein: 16 g; Carbohydrates: 48 g
Diabetic Exchanges: 3 Bread/Starch, 2 Lean-Meat, 1 Fat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
OVEN-FRIED CHICKEN
This recipe begins, “This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.”
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken
Recipe Yield: 8 servings.Serving Size: 1 chicken breast.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F.
Lightly grease 9 x 13 inch baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Nutritional Information Per Serving:Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 grams
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
Yield: 4 servings. Serving size: 3/4 cup.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
CHIPOTLE ALBONDIGAS MEATBALLS
Recipe Yield: Yield: Makes 12 servings, 1 per serving
https://diabeticgourmet.com/diabetic-recipes/chipotle-albondigas-meatballs
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g
LEMON POUND CAKE
This recipe begins, “This sugar-free pound cake is easy to make because it uses a reduced-fat baking mix as the base. Lemon yogurt, juice and grated lemon peel provide rich flavor. This is sure to become a favorite with frequent requests.”
Recipe Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-pound-cake
Ingredients
Cooking spray
2-1/2 cups reduced-fat baking mix (Bisquick)
48 packets Equal sweetener*
2 tablespoons cornstarch
4 teaspoons grated lemon peel
1 cup lite lemon flavored nonfat yogurt
6 tablespoons butter, melted
2 eggs
2 tablespoons fresh lemon juice
2 tablespoons 2% milk
1 teaspoon vanilla extract
1/2 teaspoon almond extract
*Substitute 2 cups Equal Spoonful for the packets.
Directions
Preheat oven to 350F.
Spray a 9 cup Bundt cake pan OR a 9 x 5-inch loaf pan with cooking spray; set aside.
Combine baking mix, Equal, cornstarch and lemon peel.
Mix in yogurt, melted butter, eggs, lemon juice, milk and flavorings until blended.
Spoon mixture into prepared pan.
Bake 40 to 45 minutes or until wooden pick inserted near center comes out clean.
Let cake cool in pan 5 minutes.
Remove and cool completely on wire rack.
Nutritional Information Per Serving: Calories: 137; Fat: 6 g; Sodium: 258 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fat; 1 Starch
EAST-WEST BURRITO
Recipe Yield: Makes 8 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/east-west-burrito
Ingredients
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1/4 tsp. ground cumin
Pinch tsp. ground cardamom
Pinch tsp. ground black pepper
1/2 lb. skinless, boneless chicken breast, cut lengthwise into 1/2-inch strips
3 tbsp. canola oil, divided
1 medium onion, chopped
1 yellow bell pepper, seeded and chopped
1 1/3 cups canned fat-free refried kidney or pinto beans
8 flour tortillas (7-8 inch)
1 1/3 cups cooked brown rice
4 Tbsp. reduced-fat sour cream
1/2 cup (loosely packed) cilantro leaves, roughly cut up
1 cup prepared salsa
Directions
Combine ground spices in a bowl. Add chicken and press spices in so they adhere. Cover and refrigerate overnight. Bring to room temperature before cooking.
Heat 2 teaspoons oil in a medium skillet over medium-high heat. Sauté chicken until cooked through, about 5 minutes. Transfer to a plate. Cut chicken into bite-size pieces and set aside.
Add remaining oil to the pan. Sauté onions and pepper until soft and lightly browned, about 8 minutes. Transfer with a slotted spoon to the chicken, mix in and set aside. Add beans to the pan and cook, stirring until they are warmed.
Warm tortillas in a large, dry skillet over medium high heat. Spread one-fourth of the beans in center of each. Top with rice, then chicken mixture. Add a dollop of sour cream and a sprinkle of cilantro leaves. Fold sides of tortillas over the filling, then fold in ends. Turn the burrito over. Serve with salsa sauce on the side.
Nutritional Information Per Serving: Calories: 346; Fat: 10 g; Sodium: 562 mg; Protein: 16 g; Carbohydrates: 48 g
Diabetic Exchanges: 3 Bread/Starch, 2 Lean-Meat, 1 Fat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
OVEN-FRIED CHICKEN
This recipe begins, “This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.”
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken
Recipe Yield: 8 servings.Serving Size: 1 chicken breast.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F.
Lightly grease 9 x 13 inch baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Nutritional Information Per Serving:Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 grams
Monday, January 15, 2018
Meatless Monday
Time for another Meatless Monday. Here are six vegetarian recipes to help you through the day, including Butternut Squash with Apples Cranberries and Walnuts and Cranberry-Apple Spinach Salad. Enjoy!
VEGETARIAN CHILI WITH BROWN RICE
This is from Diabetes Self-Management.
Yield: 6 servings. Serving size: 1 1/4 cups.
To view this online, click here.
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
CRANBERRY-APPLE SPINACH SALAD
View this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 4 servings
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts during the holidays.”
Recipe Yield: Yield: 48 servings
Serving size: 1 biscotti
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 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 WITH APPLES, CRANBERRIES, AND WALNUTS
Yield: 4 servings. Serving size: 3/4 cup.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
VEGETARIAN CHILI WITH BROWN RICE
This is from Diabetes Self-Management.
Yield: 6 servings. Serving size: 1 1/4 cups.
To view this online, click here.
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
CRANBERRY-APPLE SPINACH SALAD
View this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 4 servings
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts during the holidays.”
Recipe Yield: Yield: 48 servings
Serving size: 1 biscotti
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 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 WITH APPLES, CRANBERRIES, AND WALNUTS
Yield: 4 servings. Serving size: 3/4 cup.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
Monday, November 20, 2017
Meatless Monday, Thanksgiving Week
Happy Monday! Hope your weekend was good.
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday, including Baked Acorn Squash with Apple Stuffing and Banana-Coconut Bread. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday, including Baked Acorn Squash with Apple Stuffing and Banana-Coconut Bread. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
Monday, November 21, 2016
Meatless Monday Thanksgiving Recipes
Happy Monday! Hope your weekend was good. Ours was interesting, which is sometimes as good as one can hope for. Plus the weather here in Florida is finally cool enough to need to put on the heat. Yes, we had to put the heat on in Florida! Go figure! It doesn't happen often.
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
This Thursday is Thanksgiving, so I'll be posting food over the next few days that can be used for your Thanksgiving meal.
So, without any more chit-chat, here are today's six recipes to help you through the day while getting ready for Thursday. Enjoy!
Note: I'll be taking Thursday off to spend time with family, but will be back on Friday. I may also try doing a double-post on Wednesday, though I haven't absolutely decided on that yet. Hope everyone's Thanksgiving is wonderful and peaceful.
BAKED APPLES WITH RAISINS
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/159.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=159
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups.
Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
HEALTHY COLESLAW
Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/854.shtml
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Protein: 3 g; Fat: 1 g; Sodium: 36 mg; Cholesterol: 1 mg; Dietary Fiber: 2 g; Sugars: 9 g; Carbohydrates: 12 g; Exchanges: 1 Carbohydrate
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/156.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=156
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
BANANA-COCONUT BREAD
Servings: 14
View recipe: http://diabeticgourmet.com/recipes/html/153.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=153
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 4 g; Carbohydrates: 16 g; Exchanges: 1 Starch/bread, 1 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 129, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
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