Wednesday Recipes

Here are today's yummy recipes to help you through the day, including Chicken Cordon Bleu and Baked Vanilla Custard. Enjoy!

CALIFORNIA AVOCADO TZATZKIK

Yield: 8 servings

Source: California Avocado Commission

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=847

Online version: http://diabeticgourmet.com/recipes/html/847.shtml

Ingredients

1-1/2 cups plain yogurt

1/2 English cucumber, seeded and diced

2 Tbsp. finely chopped fresh dill

1 ripe Fresh California Avocado, halved, seeded and cut into 1/4-inch cubes

1 tsp. finely chopped garlic

Salt, to taste

Directions

In a small bowl, combine all ingredients. Refrigerate to allow flavors to blend.

Garnish with avocado and dill, if desired.

Serve with vegetable dippers or toasted pita bread triangles.

Nutritional Information Per Serving: Calories: 65; Protein: 3.25 g; Fat: 3.4 g; Sodium: 100 mg; Cholesterol: 3 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.8 g; Carbohydrates: 6 g

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Serves: 6

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg ; Carbohydrates: 6.3 g; Exchanges: 4 Meat

CRUSTLESS BASQUE QUICHE

This recipe begins, “With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.”

Makes 4 to 6 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=843

Online version: http://diabeticgourmet.com/recipes/html/843.shtml

Ingredients

3 tablespoons bread crumbs

1 teaspoon canola oil

1/2 cup green onions, chopped

2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)

6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)

1/2 cup roasted red pepper, chopped, from a jar, patted dry

1 tablespoon cornstarch

1/4 teaspoon salt

1/8 teaspoon cayenne

1 cup nonfat half & half

1 cup egg substitute

1 cup mozzarella cheese, reduced fat, shredded

Directions

Preheat the oven to 350F.

Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.

Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute.



Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes.

Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.

Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend.

Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.

Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving.

Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.

Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g ; Carbohydrates: 15 g

MARINATED CHICKPEA AND TUNA SALAD

Yield: 4 servings

Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858

Online version: http://diabeticgourmet.com/recipes/html/858.shtml

Source: Express Lane Diabetic Cooking

Ingredients

2 cups chickpeas, rinsed and drained

2 cups red or green bell pepper strips

1 cup halved cherry tomatoes

1/2 cup sliced celery

2 tablespoons sliced green onions

1 cup sliced or shredded carrots

2 cups tuna (canned or from the salad bar)

2 tablespoons regular or garlic-flavored olive oil

1/4 cup balsamic or red wine vinegar

1 teaspoon minced fresh rosemary

2 tablespoons minced fresh basil

1/8 teaspoon salt

1/8 teaspoon fresh ground black pepper

Directions

Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.

Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat

BAKED VANILLA CUSTARD

Recipe Yield: Yield: 10 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/

Ingredients

1 quart 2% milk

6 eggs

1 cup plus 2 tablespoons Equal® Spoonful*

2-1/2 teaspoons vanilla

1/4 teaspoon salt

Sliced fresh fruit (optional)

Fresh mint (optional)

* May substitute 27 packets Equal sweetener

Directions

Heat milk just to boiling in medium saucepan. Let cool 5 minutes.

Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.

Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.

Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.

Remove custard cups or casserole from roasting pan. Cool completely on wire rack.

Cover and refrigerate several hours or overnight.

Serve garnished with sliced fresh fruit and mint, if desired.

Notes:

Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.

Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat

CRANBERRY APPLE CRISP

Recipe Yield: Yield: 8 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-crisp

Print version: https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-crisp/print/

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal.

Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender.

Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 145; Fat: 8 g; Sodium: 67 mg; Protein: 1 g; Carbohydrates: 18 g; Diabetic Exchanges: 1 fruit, 1-1/2 fat

Thursday Recipes

Here are today's yummy recipes to help you through the day, including Chicken Cordon Bleu and California Avocado Tzatziki. Enjoy!

TURKEY CASSEROLE

Serves: 4

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml

Ingredients

4 ounces vegetable 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; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=852

Online version: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

CALIFORNIA AVOCADO TZATZKIK

Yield: 8 servings

Source: California Avocado Commission

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=847

Online version: http://diabeticgourmet.com/recipes/html/847.shtml

Ingredients

1-1/2 cups plain yogurt

1/2 English cucumber, seeded and diced

2 Tbsp. finely chopped fresh dill

1 ripe Fresh California Avocado, halved, seeded and cut into 1/4-inch cubes

1 tsp. finely chopped garlic

Salt, to taste

Directions

In a small bowl, combine all ingredients. Refrigerate to allow flavors to blend.

Garnish with avocado and dill, if desired.

Serve with vegetable dippers or toasted pita bread triangles.

Nutritional Information Per Serving: Calories: 65; Protein: 3.25 g; Fat: 3.4 g; Sodium: 100 mg; Cholesterol: 3 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.8 g; Carbohydrates: 6 g

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Serves: 6

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg ; Carbohydrates: 6.3 g; Exchanges: 4 Meat

EGGPLANT POLENTA STACK

This recipe begins, “Purchase package flavored polenta in the produce section; choose any favorite flavor for this dish.”

Yield: 4 servings

Source: 1,001 Delicious Recipes For People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=846

Online version: http://diabeticgourmet.com/recipes/html/846.shtml

Ingredients

8 slices (3/4 inch) eggplant (about 1 pound)

2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product

1/2 cup Italian-seasoned dry bread crumbs

1/4 cup grated Parmesan cheese

Olive oil cooking spray

1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices

Salt and pepper, to taste

2 – 4 ounces reduced-fat feta, or goat, cheese, crumbled

Directions

Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese.

Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.

Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese.

Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.

Nutritional Information Per Serving: Calories: 222; Protein: 10.9 g; Fat: 4.5 g; Sodium: 624 mg; Cholesterol: 9 mg; Carbohydrates: 35 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Yield: 4 servings

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=860

Online version: http://diabeticgourmet.com/recipes/html/860.shtml

Source: Express Lane Diabetic Cooking

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic.

Cover and cook for 2 minutes.

Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Nutritional Information Per Serving: Calories: 285; Protein: 34 g; Fat: 13 g; Sodium: 416 mg; Cholesterol: 100 mg; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat

Meatless Monday

It's Monday, exactly one week until Labor Day. While summer might technically be around for almost another whole month, Labor Day usually signals the end of summer around the U.S. (Sorry for reminding everyone of that!). But over the next week, I'll be posting several recipes to help you enjoy the Labor Day weekend.

In the meantime, it's Meatless Monday, time for six yummy meatless recipes to help you through the day, including Summer Ratatouille and Blueberry Yogurt Pops. Enjoy!

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Online version: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

CALIFORNIA AVOCADO TZATZKIK

Yield: 8 servings

Source: California Avocado Commission

Online version: http://diabeticgourmet.com/recipes/html/847.shtml

Ingredients

1-1/2 cups plain yogurt

1/2 English cucumber, seeded and diced

2 Tbsp. finely chopped fresh dill

1 ripe Fresh California Avocado, halved, seeded and cut into 1/4-inch cubes

1 tsp. finely chopped garlic

Salt, to taste

Directions

In a small bowl, combine all ingredients. Refrigerate to allow flavors to blend.

Garnish with avocado and dill, if desired.

Serve with vegetable dippers or toasted pita bread triangles.

Nutritional Information Per Serving: Calories: 65; Protein: 3.25 g; Fat: 3.4 g; Sodium: 100 mg; Cholesterol: 3 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.8 g; Carbohydrates: 6 g

EGGPLANT POLENTA STACK

This recipe begins, “Purchase package flavored polenta in the produce section; choose any favorite flavor for this dish.”

Yield: 4 servings

Source: 1,001 Delicious Recipes For People with Diabetes

Online version: http://diabeticgourmet.com/recipes/html/846.shtml

Ingredients

8 slices (3/4 inch) eggplant (about 1 pound)

2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product

1/2 cup Italian-seasoned dry bread crumbs

1/4 cup grated Parmesan cheese

Olive oil cooking spray

1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices

Salt and pepper, to taste

2 – 4 ounces reduced-fat feta, or goat, cheese, crumbled

Directions

Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese.

Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.

Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese.

Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.

Nutritional Information Per Serving: Calories: 222; Protein: 10.9 g; Fat: 4.5 g; Sodium: 624 mg; Cholesterol: 9 mg; Carbohydrates: 35 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

CANTALOUPE COOLER

Preparation time: 5 minutes.

This is from Diabetes Self-Management, and can be viewed online here.

Ingredients

1 cup cubed cantaloupe

1/2 cup nonfat, no-sugar-added vanilla yogurt

1/4 teaspoon lemon juice

1 packet NutraSweet

Dash cinnamon

Directions

Combine all ingredients in a blender and blend until smooth.

Yield: 1 serving. Serving size: 1 cooler.

Nutrition Facts Per Serving: Calories: 108, Carbohydrates: 20 g, Protein: 6 g, Fat: less than 1 g, Saturated Fat: 0 g, Sodium: 128 mg, Fiber: 2 g, Exchanges per serving: 1 fruit, 1/2 skim milk. Carbohydrate choices: 1 1/2.

BLUEBERRY YOGURT POPS

Only three ingredients make up this natural and healthy treat.

This recipe is from Diabetic Connect, and can be viewed online here.

Ingredients

1 cup plain Greek yogurt

2 teaspoons honey

1 cup frozen blueberries

Directions

Place all the ingredients into a bowl and mix well.

Spoon the ingredients into the mold and place the lid on top or add in some ice-cream sticks.

Place in the freezer overnight.

To remove easily, run a little hot water over the mold to release the popsicle.

Nutritional Facts: Servings: 4; Calories – 64; Total Fat – 0 g; Saturated Fat – 0 g; Sodium – 26 mg; Carbohydrates – 11 g; Fiber – 1 g; Protein – 6 g

SUMMER RATATOUILLE

Yield: 4 (1 cup) servings

Online version: http://diabeticgourmet.com/recipes/html/857.shtml

Source: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat