Wednesday Recipes

Here are six delicious diabetic recipes to help get you through the day. Enjoy!

Note: Please check out my Kickstarter campaign, which is in its final week. It's an all-or-nothing deal - meaning if the campaign doesn't reach its goal, none of the money is sent along. This is to help fund a documentary on homelessness, following 2 - 3 people as they struggle to get off the street. Backing starts at $10.

CAROLINA COUNTRY STYLE RIBS

Serves 6.

Source: NPB

Find this recipe at: http://diabeticgourmet.com/recipes/html/825.shtml

Ingredients

1-1/2 to 2 pounds boneless country-style pork ribs

2 cups apple cider vinegar

1 cup water, cold

2 tablespoons vegetable oil

2 tablespoons molasses, OR 1/4 cup firmly packed brown sugar

1 tablespoon kosher salt

1-1/2 teaspoons crushed red pepper

1/2 teaspoon cayenne

Directions

Place ribs in a large bowl or resealable plastic bag, set aside. In 4-cup glass measure, stir together vinegar, water, oil, molasses, salt, red pepper flakes and cayenne pepper until salt is dissolved.

Remove 1/2 cup marinade; set aside. Add remaining marinade to ribs; seal bag and marinate for 4 - 6 hours in the refrigerator. Remove ribs from marinade; discard marinade.

Prepare medium-hot fire; grill ribs over indirect heat for 50 to 60 minutes or until pork is tender and the internal temperature reaches 160F. Baste ribs twice with reserved sauce mixture during last 15 minutes of grilling.

Nutritional Information Per Serving: Calories: 198; Protein: 14 g; Fat: 14 g; Sodium: 355 mg; Cholesterol: 51 mg; Saturated Fat: 5 g; Dietary Fiber: 0 g; Carbohydrates: 2 g

CAPPUCCINO PIE

Yield: 8 servings

Source: Diabetic Dream Desserts

Find this recipe at: http://diabeticgourmet.com/recipes/html/838.shtml

Ingredients

1/2 cup room temperature coffee

1 envelope (1/4 ounce) unflavored gelatin

1/4 cup coffee liqueur

1 cup nonfat or light ricotta cheese

Sugar substitute equal to 1/3 cup sugar

1/8 teaspoon ground cinnamon

2 cups nonfat or light whipped topping

1 Chocolate-Almond Piecrust (recipe follows)

1-1/2 tablespoons shaved dark chocolate

Directions

Place 2 tablespoons of the coffee in a blender. Sprinkle the gelatin over the coffee and let sit for 2 minutes.

Bring the remaining coffee to a boil and pour over the mixture in the blender. Blend for 1 minute, until the gelatin is completely dissolved. Set aside for 5 minutes to cool slightly.

Add the liqueur to the blender mixture and blend to mix. Add the ricotta, sugar substitute, and cinnamon and blend until smooth. Pour the mixture into a large bowl and refrigerate for about 30 minutes, or until the consistency of pudding. Whisk until smooth and then fold in the whipped topping.

Spread the ricotta mixture into the piecrust, swirling the top.

Sprinkle the chocolate over the top.

Cover and chill for at least 3 hours, or until set.

Nutritional Information Per Serving: Calories: 208; Protein: 7.2 g; Fat: 7 g; Sodium: 128 mg; Cholesterol: 1 mg; Dietary Fiber: 1.1 g; Carbohydrates: 27 g; Exchanges: 2 Carbohydrate: 1-1/2 Fat

CHOCOLATE-ALMOND PIECRUST

Yield: 8 servings

Source: Diabetic Dream Desserts

Find this recipe at: http://diabeticgourmet.com/recipes/html/839.shtml

Ingredients

1/2 cup sliced almonds

2 tablespoons sugar

3/4 cup chocolate graham cracker crumbs

Sugar substitute equal to 3 tablespoons sugar

1-1/2 tablespoons melted margarine or butter

1-1/2 teaspoons fat-free egg substitute

Directions

Preheat the oven to 350 degrees F.

Place the almonds and sugar in a food processor and process until the almonds are finely ground. Add the graham cracker crumbs and sugar substitute and process to mix well.

Add the margarine or butter and the egg substitute and process, pulsing for a few seconds at a time, until the mixture is moistened.

Coat a 9-inch pie pan with nonstick cooking spray and press the mixture firmly over the bottom and sides of the pan. (Place your hand inside a small plastic bag as you press to prevent sticking.)

Bake for about 8 minutes or until lightly browned. Let cool to room temperature before filling.

Nutritional Information Per Serving: Calories: 109; Protein: 2 g; Fat: 6 g; Sodium: 89 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 13 g; Exchanges: 1 Carbohydrate, 1 Fat

LEEK-MUSHROOM SOUP

Servings: 8

Source: Suzi Castle's Deliciously Healthy Favorite Foods

View recipe: http://diabeticgourmet.com/recipes/html/121.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=121

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk

LIGHT LEMON CAKE

Yield: 20 servings

Source: Diabetic Dream Desserts

Find this recipe at: http://diabeticgourmet.com/recipes/html/840.shtml

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.

Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.

Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.

Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat

AUTUMN APPLE PEAR BAKE

To view this online, click here.

Ingredients

1/3 cup water

2 tablespoons freshly squeezed lemon juice

1/2 teaspoon ground ginger

1 teaspoon ground cinnamon

2 medium apples

2 medium pears

Directions

Preheat oven to 350 degrees.

In a small bowl, mix together water, lemon juice, ginger and cinnamon.

Peel and core apples and pears and cut into halves. Place in a casserole in a single layer. Pour water mixture over all, cover, and bake until fruit is tender (about 30 minutes).

Put an apple half and a pear half in each of 4 dessert dishes.

Nutritional Facts: Servings 1; Per serving: 80 calories; 21 g carbohydrate; 2.5 g fiber; 0 g fat; 0 g protein

Friday Recipes

Finally, Friday, and the weather is cooling off, even here in Florida. Never mind that it's supposed to be back in the 80s here next week - the weather now feels great.

Before we jump into today's recipes, here's something to think about: According to an article in The Diabetic News website, Type 1 diabetics on insulin pumps benefited by engaging in aerobic exercise. The article (“Type 1 Diabetics with Insulin Pumps Benefit from Aerobic Exercise”) stated that a “study, carried out by...researchers in Milan, Italy, and Miami, Florida, will be published in a future issue of Cell Transplantation...” To view the article in its entirety, click here.

And now for today's six diabetic recipes to help you through the weekend. Enjoy!

BROCCOLI WITH PINE NUTS AND PARMESAN

Servings: 6

Source: Family Circle's All-Time Favorite Recipes

View recipe: http://diabeticgourmet.com/recipes/html/100.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=100

Ingredients

2 lbs broccoli, tough ends trimmed, stems peeled

3 tablespoons olive oil

2 cloves garlic, finely chopped

1/4 cup chicken broth

1/2 teaspoon salt

1/4 cup pine nuts, toasted

Shaved Parmesan cheese for garnish

Directions

Cut broccoli stems into coins; cut heads into flowerets.

Heat oil in a large skillet over medium-high heat. Add garlic; cook, stirring constantly, 45 seconds.

Add broccoli; cook, stirring constantly, until broccoli is bright green, 2 to 3 minutes. Add broth; cover and cook until broccoli is crisp-tender, about 3 minutes. Sprinkle with salt and toss.

If serving warm, add pine nuts; toss and serve.

If serving cold, cool slightly, place in a tightly sealed container and refrigerate.

Just before serving, add pine nuts and toss. Garnish with thin shavings of Parmesan cheese.

Nutritional Information Per Serving: Calories: 138; Protein: 5 g; Fat: 11 g; Sodium: 263 mg; Carbohydrates: 9 g; Exchanges: 1/2 Low-fat Milk; 1 Fat; 1 Vegetable

CAROLINA COUNTRY STYLE RIBS

Serves 6.

Source: NPB

Find this recipe at: http://diabeticgourmet.com/recipes/html/825.shtml

Ingredients

1-1/2 to 2 pounds boneless country-style pork ribs

2 cups apple cider vinegar

1 cup water, cold

2 tablespoons vegetable oil

2 tablespoons molasses, OR 1/4 cup firmly packed brown sugar

1 tablespoon kosher salt

1-1/2 teaspoons crushed red pepper

1/2 teaspoon cayenne

Directions

Place ribs in a large bowl or resealable plastic bag, set aside. In 4-cup glass measure, stir together vinegar, water, oil, molasses, salt, red pepper flakes and cayenne pepper until salt is dissolved.

Remove 1/2 cup marinade; set aside. Add remaining marinade to ribs; seal bag and marinate for 4 - 6 hours in the refrigerator. Remove ribs from marinade; discard marinade.

Prepare medium-hot fire; grill ribs over indirect heat for 50 to 60 minutes or until pork is tender and the internal temperature reaches 160F. Baste ribs twice with reserved sauce mixture during last 15 minutes of grilling.

Nutritional Information Per Serving: Calories: 198; Protein: 14 g; Fat: 14 g; Sodium: 355 mg; Cholesterol: 51 mg; Saturated Fat: 5 g; Dietary Fiber: 0 g; Carbohydrates: 2 g

TEXAS RED CHILI

Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/90.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90

Ingredients

2 tablespoons vegetable oil

1 beef brisket (about 2 pounds), cut into 1/4-inch cubes

1 cup chopped onion

3 jalapeno chiles, halved, seeded and finely, chopped

2 cloves garlic, finely chopped

1/4 cup chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground red pepper (cayenne)

1 can (13-3/4 ounces) beef broth

2 cans (14-1/2 ounces each) stewed tomatoes

1 bottle (12 ounces) beer

1 bay leaf

- Lime wedges for garnish

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.

Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.

To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $



Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

GARLIC CHICKEN

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/79.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79

Source: Gourmet Inspirations Healthy Cooking

Ingredients

2 teaspoons oil

4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips

5-6 cloves garlic, sliced

2-1/4 cups chicken broth, low-sodium

1/4 cup lemon juice

1/3 cup dry white wine

1/4 teaspoon salt

Ground black pepper to taste

Directions

In a large skillet, heat oil to medium high.

Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.

Saute garlic slices until soft and golden.

Stir in chicken broth, lemon juice, and wine.

When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.

If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.

Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat