Tuesday Recipes

Do you know if you're getting enough fiber in your diet? According to an article from Diabetic Gourmet ("Getting Enough Fiber When You're Living with Diabetes"), diabetics "should consume at least the recommended amount of fiber for the general population." This works out for about 25 grams of fiber every day for women, with men needed 38 grams of fiber daily.

Check out the short article here.

And now for today's six yummy diabetic recipes, including Chocolate Mocha Pudding and Portabello Mushroom Stroganoff. Enjoy!

CHICKEN, BROCCOLI, AND RICE BAKE

This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings

This recipe freezes well. It can be doubled to make a 9" x 13" casserole.

Ingredients

Cooking spray

1 package (10 ounces) frozen, chopped broccoli, thawed

1 cup cooked white rice (warm slightly if using leftover rice)

2 cups (about 8 ounces) diced cooked chicken breast

1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup

1/4 cup reduced-fat mayonnaise

1/4 cup skim milk

1/8 teaspoon curry powder

1 teaspoon dill

1/2 teaspoon lemon juice

1 tablespoon fine, dry bread crumbs

Paprika

Instructions

Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.

Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2

CHOCOLATE MOCHA PUDDING

This comes from Diabetes Self-Management

The recipe can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/chocolate-mocha-pudding/.

Prep time: 20 minutes; Chilling time: 1 hour

Ingredients

1 1/2 ounces unsweetened chocolate

2 1/2 cups skim milk

1/2 cup double-strength coffee (coffee made with twice as much instant granules or ground beans as usual)

1/4 cup cornstarch

3/4 cup sugar

1/8 teaspoon salt

Fresh raspberries or strawberries for garnish (optional)

Directions

Place the chocolate in a 2-quart, microwave-safe glass bowl and microwave at Medium (50% power) for 2 to 3 minutes. Whisk the milk and coffee into the chocolate. In separate bowl, combine the cornstarch, sugar, and salt; whisk this mixture into the milk mixture. Microwave the entire batter at High for 4 minutes. Whisk the mixture and continue cooking at High for 4 to 6 more minutes, whisking each minute until the pudding thickens. Pour the pudding into eight dessert cups and refrigerate for at least one hour. Before serving, top with a few raspberries or strawberries for garnish.

Yield: about 4 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving: Calories: 142, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 2 g, Sodium: 77 mg, Fiber: less than 1 g; Exchanges per serving: 1 starch, 1 fruit. Carbohydrate choices: 2.

HERB POTATO SALAD

Servings: 6

Source: Cooking Healthy and Fast

To view this online, click here.

Ingredients

1 lb new red potatoes

1/2 cup sliced radishes (optional)

Dressing:

3 Tbsp plain, nonfat yogurt

1 Tbsp reduced calories mayonnaise

1-1/2 tsp Dijon mustard

1/2 tsp garlic

1/2 tsp dried basil

1/4 tsp dried thyme

1/4 tsp onion powder

1/4 tsp salt (optional)

Directions

Scrub potatoes and cube. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain. Mix dressing ingredients and combine hot potatoes, dressing and radishes. Serve hot or cold.

Nutritional Information Per Serving: Calories: 80; Protein: 2 g; Fat: 1 g; Sodium: 60 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread

CABBAGE AND TURKEY RAGOUT

Yield: 6 servings

Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml

Ingredients

1 lb. ground turkey

1 large onion, chopped

6 cloves garlic, minced

3 medium carrots, thinly sliced

2 medium stalks celery, thinly sliced

2 medium green bell peppers, diced

1 small green cabbage, chopped

1 (28 oz.) can no salt added diced tomatoes

3/4 cup reduced-fat, reduced-sodium chicken broth

1 Tbsp. vinegar

1 tsp. dried thyme

1 tsp. dried basil

1/4 tsp. cayenne or red pepper, or to taste

Salt and freshly ground black pepper

Directions

In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.

Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.

Serve hot over whole-wheat wide noodles.

Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g

PORTABELLO MUSHROOM STROGANOFF

The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”

Yield: 4 servings

Source: Skinny Noodles

Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles

Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml

Ingredients

2 (8 oz) packages Skinny Noodles Spinach Fettuccine

2-3 Tbsp olive oil

1 large onion, diced

1 lb. portobello mushrooms, sliced

1-1/2 Cup vegetable broth

1 cup fat-free sour cream

2 Tbsp cornstarch

Salt and pepper to taste

Directions

Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.

Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.

Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.

Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.

Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.

Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.

Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g

SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO

The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”

Yield: 4 servings.

Serving size: 2/3 cup bok choy mixture, 1 cup spinach.

Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml

Ingredients

1 Tbsp canola oil

1 bunch bok choy, rinsed well and chopped (4 cups)

1/3 cup chopped whole green onions

2 cloves garlic, minced

1 tsp minced fresh ginger

1 Tbsp reduced-sodium soy sauce

1/4 tsp freshly ground black pepper

2 Tbsp chopped fresh cilantro

4 cups fresh baby spinach leaves

Directions

In large skillet, heat canola oil over medium-high heat.

Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.

Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.

Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g

Monday Recipes

Enjoy!

ORANGE CRANBERRY COOKIES

This recipe begins, “An easy to make drop cookie.”

Yield: 24 cookies

See the recipe here: http://diabeticgourmet.com/recipes/html/945.shtml

Ingredients

1/4 cup stick butter, softened

1 egg

3 tablespoons frozen orange juice concentrate, thawed

3/4 cup all-purpose flour, sifted

1/4 cup quick or old-fashioned oats, uncooked

1/3 cup Equal Spoonful or Granulated*

1/4 teaspoon baking soda

1/8 teaspoon cream of tartar

Dash salt

1 teaspoon grated orange peel

1/2 cup dried cranberries

1/2 cup chopped walnuts

*May substitute 8 packets Equal sweetener

Directions

Beat butter in a medium bowl. Beat in egg and orange juice concentrate.

Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.

Drop by teaspoons onto ungreased baking sheet.

Bake in preheated 375F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.

Store in airtight container at room temperature.

Nutritional Information Per Serving: Calories: 65; Protein: 1 g; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg ; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat

LEMON-ALMOND BISCOTTI

Yield: Makes about 3 dozen

Serving size: 1 Biscotti

Source: America's Everyday Diabetes Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/591.shtml

Ingredients

1-3/4 cups all-purpose flour

3/4 cup granulated sugar (or Splenda for Baking)

1 tablespoon baking powder

2 tablespoons finely grated lemon zest

3/4 cup coarsely chopped almonds

2 eggs

1/3 cup olive oil

1 teaspoon vanilla

1/2 teaspoon almond extract

Directions

Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.

In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.

In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.

Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.

Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.

Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 4 g; Sodium: 24 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat

CHICKEN, BROCCOLI, AND RICE BAKE

This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings

This recipe freezes well. It can be doubled to make a 9" x 13" casserole.

Ingredients

Cooking spray

1 package (10 ounces) frozen, chopped broccoli, thawed

1 cup cooked white rice (warm slightly if using leftover rice)

2 cups (about 8 ounces) diced cooked chicken breast

1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup

1/4 cup reduced-fat mayonnaise

1/4 cup skim milk

1/8 teaspoon curry powder

1 teaspoon dill

1/2 teaspoon lemon juice

1 tablespoon fine, dry bread crumbs

Paprika

Instructions

Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.

Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2

CHOCOLATE MOCHA PUDDING

Prep time: 20 minutes; Chilling time: 1 hour

Ingredients

1 1/2 ounces unsweetened chocolate

2 1/2 cups skim milk

1/2 cup double-strength coffee (coffee made with twice as much instant granules or ground beans as usual)

1/4 cup cornstarch

3/4 cup sugar

1/8 teaspoon salt

Fresh raspberries or strawberries for garnish (optional)

Directions

Place the chocolate in a 2-quart, microwave-safe glass bowl and microwave at Medium (50% power) for 2 to 3 minutes. Whisk the milk and coffee into the chocolate. In separate bowl, combine the cornstarch, sugar, and salt; whisk this mixture into the milk mixture. Microwave the entire batter at High for 4 minutes. Whisk the mixture and continue cooking at High for 4 to 6 more minutes, whisking each minute until the pudding thickens. Pour the pudding into eight dessert cups and refrigerate for at least one hour. Before serving, top with a few raspberries or strawberries for garnish.

Yield: about 4 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving: Calories: 142, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 2 g, Sodium: 77 mg, Fiber: less than 1 g; Exchanges per serving: 1 starch, 1 fruit. Carbohydrate choices: 2.

HERB POTATO SALAD

Servings: 6

Source: Cooking Healthy and Fast

To view this online, click here.

Ingredients

1 lb new red potatoes

1/2 cup sliced radishes (optional)

Dressing:

3 Tbsp plain, nonfat yogurt

1 Tbsp reduced calories mayonnaise

1-1/2 tsp Dijon mustard

1/2 tsp garlic

1/2 tsp dried basil

1/4 tsp dried thyme

1/4 tsp onion powder

1/4 tsp salt (optional)

Directions

Scrub potatoes & cube. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain. Mix dressing ingredients and combine hot potatoes, dressing and radishes. Serve hot or cold.

Nutritional Information Per Serving: Calories: 80; Protein: 2 g; Fat: 1 g; Sodium: 60 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread

CABBAGE AND TURKEY RAGOUT

Yield: 6 servings

Photo/Print: http://diabeticgourmet.com/recipes/html/1203.shtml

Ingredients

1 lb. ground turkey

1 large onion, chopped

6 cloves garlic, minced

3 medium carrots, thinly sliced

2 medium stalks celery, thinly sliced

2 medium green bell peppers, diced

1 small green cabbage, chopped

1 (28 oz.) can no salt added diced tomatoes

3/4 cup reduced-fat, reduced-sodium chicken broth

1 Tbsp. vinegar

1 tsp. dried thyme

1 tsp. dried basil

1/4 tsp. cayenne or red pepper, or to taste

Salt and freshly ground black pepper

Directions

In large pot over medium-high heat saute turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.

Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender.

Serve hot over whole-wheat wide noodles.

Nutritional Information Per Serving: Calories: 203; Protein: 18 g; Fat: 7 g; Sodium: 208 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 21 g