Diabetic Delights: A Confessions of a Foodie Offspring: Buttery Spaghetti Squash

Showing posts with label Buttery Spaghetti Squash. Show all posts

Friday, August 6, 2021

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Ham Stuffed Zucchini and Turkey Casserole. Enjoy!

TORTELLINI EN BROCHETTE

Recipe Yield: 20 Servings

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

HAM STUFFED ZUCCHINI

Source: The Diabetic Newsletter

View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/

Ingredients

8 small zucchini

4 cups low-fat ham, chopped fine

2 eggs or egg substitute, lightly beaten

1 teaspoon basil

1/2 cup green pepper, chopped

1/4 cup low-fat Swiss cheese, shredded

1 tablespoon canola oil

Directions

With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.

In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.

Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.

Place the zucchini in a baking dish coated with a non-stick cooking spray.

Brush the stuffed zucchini with oil.

Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.

Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g

Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

Friday, September 11, 2020

Friday Recipes

Monday, August 10, 2020

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Stuffed Peppers and Easy Vegan Tempeh Chili. Enjoy!

SUGARFREE BLUEBERRY BANNOCK

This recipe begins, “Bannock is a flat quick bread that is often cut into wedges, like scones. This is a whole-wheat, baked version of a traditional Aboriginal recipe. Canola oil helps produce a light and tender crumb for this blueberry bannock recipe.”

Prep Time: 10 minutes; Cook Time: 20 minutes; Recipe Yield: 8

Source: Recipe and image appear courtesy of CanolaInfo.org.

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sugarfree-blueberry-bannock.

Ingredients

1 cup whole-wheat flour

1 cup all-purpose flour

3/4 cup fresh or frozen blueberries

2 Tbsp baking powder

1/2 tsp ground cinnamon

1/8 tsp salt

1/2 cup skim milk

1/2 cup water

1 Tbsp canola oil

Directions

Preheat oven to 400F.

In bowl, combine flours, blueberries, baking powder, cinnamon and salt.

Stir in milk, water and canola oil and, using hands, moisten all ingredients, handling dough as little as possible.

Turn dough out of bowl and place on lightly floured surface.

Using hands, form disc about 1/2-inch thick and about 9-10 inches in diameter. If necessary, sprinkle with flour to keep dough from sticking. Cut into 8 wedges.

Place wedges on parchment-lined baking sheet and bake for 15-20 minutes or until bannock is golden brown.

Nutritional Information Per Serving: Calories: 130; Fat: 2 g; Fiber: 2 g; Sodium: 340 mg; Protein: 5 g; Carbohydrates: 24 g

VANILLA CHAI COFFEE COOLER

Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.

Ingredients

4 teaspoons Maxwell House Instant Coffee

3 Tablespoons Splenda No Calorie Sweetener, Granulated

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/8 teaspoon ground allspice

1/4 cup warm water

2 cups non-fat milk

1 1/2 cups ice cubes

Directions

Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.

Add water; stir until coffee granules are completely dissolved.

Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.

Nutritional Information Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g

CHEESE AND RICE STUFFED PEPPERS

Recipe Yield: Yield: 4 servings

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.

Ingredients

4 medium green bell peppers

2 cups cooked rice

1 cup (4 ounces) shredded reduced-fat Cheddar cheese

2 tablespoons chopped fresh parsley

1/2 teaspoon salt

1/8 teaspoon freshly ground pepper

Directions

Preheat the oven to 300 degrees F.

Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.

In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.

Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.

Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat

STUFFED PEPPERS

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g

Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Note: This recipe originally called for chicken broth, but since I'm posting it on a Meatless Monday, I exchanged it for vegetable broth.
Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup vegetable broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

Monday, June 22, 2020

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Buttery Spaghetti Squash and Corn Bread Applesauce Muffins. Enjoy!

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Note: This recipe originally called for chicken broth, but since I'm posting it on a Meatless Monday, I exchanged it for vegetable broth.
Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup vegetable broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

APPLE AND SQUASH BAKE

This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.

Yield: 8 servings

Serving Size: 3/4 cup squash and apple bake

View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

LEMON-GLAZED BABY CARROTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.

Note: This recipe originally called for either chicken or veggie stock. But since I'm posting it on Meatless Monday, I'm leaving it without the chicken stock.
Ingredients

1 pound peeled baby carrots

1/4 cup vegetable stock

1 tablespoons margarine or butter

1 tablespoon brown sugar

1 tablespoon lemon juice

1/2 teaspoon grated lemon rind

1/4 teaspoon salt

Pepper to taste

1 tablespoon finely chopped fresh parsley or chives

Directions

In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.

Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.

Sprinkle with parsley or chives and serve.

Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g

Diabetic Exchanges: 2 Vegetables, 1/2 Fat

ROASTED GARLIC SWEET PEPPER STRIPS

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

Yield: 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-garlic-sweet-pepper-strips.

Ingredients

4 large sweet peppers (combination of green, red and yellow)

2 tablespoons olive oil

1-1/2 teaspoons crushed garlic

1 tablespoon grated Parmesan cheese

Directions

Preheat oven to 400 degrees F.

On baking sheet, bake whole peppers for 15 to 20 minutes, turning occasionally, or until blistered and blackened. Place in paper bag; seal and let stand for 10 minutes.

Peel off charred skin from peppers; cut off tops and bottoms. Remove seeds and ribs; cut into 1 inch wide strips and place on serving platter.

Mix oil with garlic; brush over peppers. Sprinkle with cheese.

Nutritional Information Per Serving: Calories: 112; Fat: 8 g; Fiber: 2 g; Sodium: 30 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat

CORN BREAD APPLESAUCE MUFFINS

Recipe Yield: Yield: 8 servings

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/corn-bread-applesauce-muffins.

Ingredients

Vegetable oil spray

1/2 cup all-purpose flour

1/2 cup coarse yellow cornmeal

1-1/2 teaspoons baking powder

1/4 teaspoon salt

1/2 cup fat-free milk

Egg substitute equivalent to 1 egg or 1 egg

2 tablespoons honey

2 tablespoons unsweetened applesauce

Directions

Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.

Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.

Beat remaining ingredients in a small bowl.

Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.

Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.

Nutritional Information Per Serving: Calories: 86; Fat: 1 g; Fiber: 1 g; Sodium: 189 mg; Protein: 3 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch

Tuesday, May 19, 2020

Tuesday Recipes

There's a little of this, a little of that in today's post, including Turkey Salad with Orange Vinaigrette and Basil Chicken Soup. Enjoy!

BEEF RIB ROAST WITH LEMON GLAZED CARROTS AND RUTABAGAS

Recipe Yield: Makes 8 to 10 servings.

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-rib-roast-with-lemon-glazed-carrots-and-rutabagas.

Ingredients

1 well trimmed beef rib roast (2 to 4 ribs), small end, chine (back) bone removed (6 to 8 pounds)

Salt and pepper

4 to 5 medium carrots, cut into 3 x 1/4 x 1/4 inch strips

1 small rutabaga, cut into 3 x 1/4 x 1/4 inch strips

1/2 cup water

2 tablespoons butter

1 tablespoon packed brown sugar

1 tablespoon fresh lemon juice

1/2 teaspoon grated lemon peel

1/4 teaspoon dried dill weed

1/4 teaspoon salt

Directions

Heat oven to 350F. Place roast, fat side up, in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat or touching bone. Do not add water or cover. Roast 2-1/4 to 2-1/2 hours for medium rare; 2-3/4 to 3 hours for medium doneness.

Remove roast when meat thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.)

Meanwhile, place carrots, rutabaga and water in medium saucepan. Cover and cook over medium heat 13 to 15 minutes. Combine butter, brown sugar, lemon juice, lemon peel, dill weed and 1/4 teaspoon salt in small pan; cook over medium heat 2 to 3 minutes, stirring occasionally.

Add butter mixture to vegetables; continue cooking, uncovered, 3 to 4 minutes or until vegetables are glazed, stirring occasionally.

Carve roast into slices; season with salt and pepper, as desired. Serve with vegetables.

Nutritional Information Per Serving: Calories: 364; Fat: 15 g; Saturated Fat: 6 g; Fiber: 1.5 g; Sodium: 199 mg; Cholesterol: 122 mg; Protein: 48 g; Carbohydrates: 7 g

TURKEY SALAD WITH ORANGE VINAIGRETTE

Recipe Yield: Yield: 4 servings

Source: University of Nebraska

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.

Ingredients

1/4 cup orange juice

2 tablespoons vinegar, white wine

2 tablespoons onion (finely chopped)

1/4 teaspoon salt

1 dash pepper

1 tablespoon oil

2 teaspoons Dijon mustard

4 cups salad greens (torn)

2 cups cooked turkey breast, white meat (cut into julienne strips)

1 can mandarin orange segments (11 ounce, drained)

1/2 cup celery (sliced)

Directions

In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.

In large bowl, combine all salad ingredients; toss gently.

Serve with vinaigrette. If desired, garnish with fresh strawberries.

Notes:

You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.

Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.

Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.

Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g

APPLESAUCE CAKE

Recipe Yield: Yield: 8 servings Serving size: 1 slice.

Source: Splenda

Recipe and image appear courtesy of Splenda.

View online at https://diabeticgourmet.com/diabetic-recipes/applesauce-cake.

Ingredients

1 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

2 teaspoons cinnamon

1/2 teaspoon ginger

1/2 cup reduced-calorie margarine

1/4 cup molasses

1/2 cup egg substitute

1 teaspoon vanilla extract

1 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsweetened applesauce

Directions

Preheat oven to 350 degrees F. Spray an 8x8 inch metal cake pan with vegetable cooking spray. In a small bowl, stir together flour, baking powder, baking soda, cinnamon, and ginger. Set aside.

In a large mixing bowl, beat margarine and molasses with an electric mixer on high speed for approximately 1 minute.

Add egg substitute and vanilla and blend on high speed for 30 seconds. Mixture will be liquid.

Add Splenda Granulated Sweetener and beat on medium speed until very smooth, approximately 1 1/2 minutes.

Add flour mixture and applesauce and beat on low speed until mixed, approximately 45 seconds.

Spread batter evenly into prepared pan and bake for 30 minutes at 350 degrees F.

Nutritional Information Per Serving: Calories: 170; Fat: 7 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 260 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 10 g

SANTA FE CHICKEN

Recipe Yield: Yield: 6 servings

Source: Campbells; Culinary.net and FamilyFeatures

View this online at https://diabeticgourmet.com/diabetic-recipe/santa-fe-chicken.

Ingredients

2 teaspoons chili powder

1 teaspoon ground cumin

1 tablespoon vegetable oil

6 skinless, boneless chicken breast halves (about 1-3/4 pounds)

1 teaspoon minced garlic

4 green onions, minced (about 1/2 cup)

1 can (10 3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup

1/2 cup Pace Picante Sauce

1/2 cup water

1 can (about 15 ounces) black beans, rinsed and drained

1 cup whole kernel corn

2 tablespoons chopped fresh cilantro leaves

Directions

Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.

Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.

Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.

Notes:

This Santa Fe Chicken is a flavorful one-skillet dish and it’s a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.

Nutritional Information Per Serving: Calories: 308; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 486 mg; Cholesterol: 78 mg; Protein: 35 g; Carbohydrates: 27 g

BASIL CHICKEN SOUP

Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2

Source: The Diabetic Newsletter

View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup.

Ingredients

1 tablespoon butter or margarine

1 large onion, chopped

1 clove garlic, pressed or minced

1 tablespoon all-purpose flour

3-1/2 cups chicken broth (low-sodium)

1 large russet potato, peeled and cut into 1/2-inch cubes

1 cup diced cooked chicken

1/2 cup chopped fresh basil

1/2 cup shredded light jarlsberg cheese

Directions

In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.

Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.

Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

Friday, May 8, 2020

Friday Recipes

Monday, April 20, 2020

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Easy Vegan Tempeh Chili and Buttery Spaghetti Squash. Enjoy!

Note: Today's Meatless Monday will be a stand-alone post, without a double-post following it.

PEANUT BUTTER AND CHOCOLATE CHEESECAKE CUPS

Recipe Yield: Yield: 24 servings Serving size: 1 cheesecake cup

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online 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 approx. 2 hours before serving. Drizzle optional melted chocolate over the top for a garnish.

Notes:

A chocolate wafer crust forms the base for this peanut butter filled chocolate cheesecake cup.

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

SUGAR-FREE OATMEAL RAISIN COOKIES

Recipe Yield: Yield: 15 servings

Source: PNEP

View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.

Ingredients

3 banana (ripe)

1/3 cup margarine

2 cups quick-cooking oats (uncooked)

1/4 cup skim milk

1/2 cup raisins

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees.

Put the margarine in a small saucepan. Melt it on low heat.

Put all the ingredients in a mixing bowl. Mix really well.

Let the mix stand for about 5 minutes, until the oats are wet.

Lightly grease the cookie sheet.

For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.

Bake the cookies for 15 to 20 minutes.

Let the cookies cool on the cookie sheet for about 1 minute.

Move the cookies to wire racks or a towel. Let them cool completely.

Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

TORTELLINI EN BROCHETTE

Recipe Yield: 20 Servings

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Note: This recipe originally called for chicken broth, but since I'm posting it on a Meatless Monday, I exchanged it for vegetable broth.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup vegetable broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

ZUCCHINI ALLA CECE

Recipe Yield: Serving: 6

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable

Wednesday, March 18, 2020

Wednesday Recipes

Here are six yummy recipes to help you through the day, including Light Sour Cream Chicken Enchiladas and Baja Turkey Chili. Enjoy!

HAM STUFFED ZUCCHINI

Source: The Diabetic Newsletter

View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/

Ingredients

8 small zucchini

4 cups low-fat ham, chopped fine

2 eggs or egg substitute, lightly beaten

1 teaspoon basil

1/2 cup green pepper, chopped

1/4 cup low-fat Swiss cheese, shredded

1 tablespoon canola oil

Directions

With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.

In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.

Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.

Place the zucchini in a baking dish coated with a non-stick cooking spray.

Brush the stuffed zucchini with oil.

Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.

Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g

Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.

Ingredients

2 tablespoons olive oil

2 cups chopped onion

2 cups chopped celery

2 quarts pulled or cooked turkey breast, chopped

50 ounces white kidney beans, rinsed and well drained

44 ounces white shoepeg corn, undrained

8 ounces green chilies, chopped

2 quarts turkey broth

2 teaspoons ground cumin

3 cups shredded monterey jack cheese

1 bunch fresh cilantro sprigs

As needed tortilla chips

Directions

In a medium stock pot, heat oil over medium heat.

Add onion and celery, cook and stir until vegetables are tender.

Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.

Cover and cook about 20-30 minutes, stirring occasionally until heated through.

Serve 8 ounces per serving and garnish with cheese and cilantro.

Serve with tortilla chips, if desired (not included in nutritional information).

Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Recipe Yield: Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g

Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

AMAZING NEW ORLEANS BRAISED ONIONS

Yield: 10 servings

Source: America's Everyday Diabetes Cookbook

View online: http://diabeticgourmet.com/recipes/html/590.shtml

Ingredients

2 to 3 large Spanish onions

6 to 9 whole cloves

1/2 teaspoon salt

1/2 teaspoon cracked black peppercorns

Pinch ground thyme

Grated zest and juice of 1 orange

1/2 cup condensed beef broth, undiluted

Finely chopped fresh parsley, optional

Hot pepper sauce, optional

Directions

Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.

Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

Monday, October 23, 2017

Meatless Monday

If you use insulin, do you change the injection site every time you give yourself insulin? This hint from Diabetes Self-Management explains why you should pick a slightly different injection site each time. There's also more information here about insulin. Check it out for lots of good info!

And now, on to today's food post.

It's Monday, which, of course, means it's Meatless Monday. Here are six diabetic and vegetarian recipes to help get your week started, including Artichoke Frittata and Baked Acorn Squash with Apple Stuffing. Enjoy!

ZUCCHINI ALLA CECE

Serving: 6

Source: Family Circle's All-Time Favorite Recipes

View recipe: http://diabeticgourmet.com/recipes/html/102.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=102

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Protein: 4 g; Fat: 4 g; Sodium: 349 mg; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: 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

BUTTERY SPAGHETTI SQUASH

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/103.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=103

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap.

Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 5 g; Sodium: 168 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 1 Fat

ROAMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/107.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=107

Ingredients

1 cup Romaine lettuce

1-1/2 cups fennel bulb, shredded

1 cup cauliflowerets

1/2 cup red onion, sliced thinly

Tart Lime Dressing

1/2 cup lime juice, fresh

1 tbsp olive oil

1 cup garlic, minced

1/4 tsp salt

1/4 tsp ground pepper

1/4 tsp paprika

Directions

SALAD: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion.

To prepare Tart Lime Dressing, combine all dressing ingredients and mix well.

Sprinkle dressing over salad and toss just before serving.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Carbohydrates: 6 g; Exchanges: 1 vegetable and 1 fat

ARTICHOKE FRITTATA

Yield: 6 servings

Source: Diabetes Cookbook For Dummies

Find this recipe at: http://diabeticgourmet.com/recipes/html/833.shtml

Ingredients

5 large whole frozen artichoke hearts, thawed

2 teaspoons extra-virgin olive oil

1/2 teaspoon plus a few pinches salt

5 eggs

7 egg whites

1 tablespoon unsalted butter

2 tablespoons finely chopped parsley

2 tablespoons finely chopped thyme

Directions

Slice the artichoke hearts into 1/2-inch pieces.

Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.

Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.

For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.

Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.

Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.

Nutritional Information Per Serving: Calories: 119; Protein: 10 g; Sodium: 382 mg; Cholesterol: 182 mg; Carbohydrates: 2 g; Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat

TORTELLINI EN BROCHETTE

Servings: 20

Source: Family Circle "All-Time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/106.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=106

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Protein: 5 g; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

Monday, October 24, 2016

Meatless Monday

It's Monday, which, of course, means it's Meatless Monday. Here are six diabetic and diabetic recipes to help get your week started. Enjoy!

ZUCCHINI ALLA CECE

Serving: 6

Source: Family Circle's All-Time Favorite Recipes

View recipe: http://diabeticgourmet.com/recipes/html/102.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=102

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Protein: 4 g; Fat: 4 g; Sodium: 349 mg; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: 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

BUTTERY SPAGHETTI SQUASH

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/103.shtml

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Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap.

Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 5 g; Sodium: 168 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 1 Fat

ROAMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/107.shtml

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Ingredients

1 cup Romaine lettuce

1-1/2 cups fennel bulb, shredded

1 cup cauliflowerets

1/2 cup red onion, sliced thinly

Tart Lime Dressing

1/2 cup lime juice, fresh

1 tbsp olive oil

1 cup garlic, minced

1/4 tsp salt

1/4 tsp ground pepper

1/4 tsp paprika

Directions

SALAD: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion.

To prepare Tart Lime Dressing, combine all dressing ingredients and mix well.

Sprinkle dressing over salad and toss just before serving.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Carbohydrates: 6 g; Exchanges: 1 vegetable and 1 fat

ARTICHOKE FRITTATA

Yield: 6 servings

Source: Diabetes Cookbook For Dummies

Find this recipe at: http://diabeticgourmet.com/recipes/html/833.shtml

Ingredients

5 large whole frozen artichoke hearts, thawed

2 teaspoons extra-virgin olive oil

1/2 teaspoon plus a few pinches salt

5 eggs

7 egg whites

1 tablespoon unsalted butter

2 tablespoons finely chopped parsley

2 tablespoons finely chopped thyme

Directions

Slice the artichoke hearts into 1/2-inch pieces.

Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.

Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.

For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.

Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.

Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.

Nutritional Information Per Serving: Calories: 119; Protein: 10 g; Sodium: 382 mg; Cholesterol: 182 mg; Carbohydrates: 2 g; Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat

TORTELLINI EN BROCHETTE

Servings: 20

Source: Family Circle "All-Time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/106.shtml

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Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Protein: 5 g; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable