Time for a rare Sunday post. Here are today's recipes to help you through the day, including Gingered Orange Carrots and Cinnamon Sugared Pumpkin-Pecan Muffins. Enjoy!
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SLOW COOKER VEGETABLE AND BEAN SOUP
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup/print/
Source: The Everyday Low-Carb Slow Cooker Cookbook
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
GINGERED ORANGE CARROTS
Recipe Yield: Makes about 2 cups (4 servings)
https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Notes:
4g sugars and 2g dietary fiber.
Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
(14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This
is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
Showing posts with label Cinnamon Sugared Pumpkin-Pecan Muffins. Show all posts
Showing posts with label Cinnamon Sugared Pumpkin-Pecan Muffins. Show all posts
Sunday, October 28, 2018
Tuesday, December 19, 2017
Breads and Muffins
While most meals frequently consist of a protein and veggies, breads and muffins help fill us up while rounding out the meal. Here are six bread and muffin recipes to help you through your holiday meal (and any time), including Date Nut Bread and Orange Cranberry Bread. Enjoy!
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
DATE NUT BREAD
https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Recipe Yield: Yield: 16 servings
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
FRESH PEACH MUFFINS
Yield: 12 muffins
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/fresh-peach-muffins
Ingredients
1 cup peeled, chopped fresh ripe peaches
1 teaspoon fresh lemon juice
1 cup all-purpose flour
1 cup whole wheat flour
1/4 cup sugar
1 tablespoon baking powder
1/2 teaspoon mace
1/4 teaspoon salt
1 large egg, or 1/4 cup egg substitute
1/4 cup canola or corn oil
1 cup fat-free milk
Directions
Preheat the oven to 400 degrees F. Prepare a 12-cup muffin pan with nonstick pan spray or line the muffin cups with paper liners.
Combine the peaches and lemon juice in a small bowl. Stir to mix; set aside.
In a large bowl, combine the flours, sugar, baking powder, mace, and salt; mix thoroughly.
Beat the egg, oil, and milk together in a small bowl. Add to the dry ingredients and stir until the flour is moistened.
Fold in the peaches. Divide batter among the muffin cups; each will be about 2/3 full.
Bake about 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove the muffins from the pan immediately to avoid sticking.
Nutritional Information Per Serving: Calories: 154; Fat: 5 g; Sodium: 156 mg; Cholesterol: 18 mg; Protein: 4 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Starch, 1 Fat
ORANGE CRANBERRY BREAD
Recipe Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
View online: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread/print/
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
RAISIN-PUMPKIN MUFFINS
Recipe Yield: 12 muffins, 1 per serving
View online with Photo: https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins
Print version: https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins/print/
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla.
Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean.
Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack.
Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g;Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
DATE NUT BREAD
https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Recipe Yield: Yield: 16 servings
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
FRESH PEACH MUFFINS
Yield: 12 muffins
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/fresh-peach-muffins
Ingredients
1 cup peeled, chopped fresh ripe peaches
1 teaspoon fresh lemon juice
1 cup all-purpose flour
1 cup whole wheat flour
1/4 cup sugar
1 tablespoon baking powder
1/2 teaspoon mace
1/4 teaspoon salt
1 large egg, or 1/4 cup egg substitute
1/4 cup canola or corn oil
1 cup fat-free milk
Directions
Preheat the oven to 400 degrees F. Prepare a 12-cup muffin pan with nonstick pan spray or line the muffin cups with paper liners.
Combine the peaches and lemon juice in a small bowl. Stir to mix; set aside.
In a large bowl, combine the flours, sugar, baking powder, mace, and salt; mix thoroughly.
Beat the egg, oil, and milk together in a small bowl. Add to the dry ingredients and stir until the flour is moistened.
Fold in the peaches. Divide batter among the muffin cups; each will be about 2/3 full.
Bake about 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove the muffins from the pan immediately to avoid sticking.
Nutritional Information Per Serving: Calories: 154; Fat: 5 g; Sodium: 156 mg; Cholesterol: 18 mg; Protein: 4 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Starch, 1 Fat
ORANGE CRANBERRY BREAD
Recipe Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
View online: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread/print/
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
RAISIN-PUMPKIN MUFFINS
Recipe Yield: 12 muffins, 1 per serving
View online with Photo: https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins
Print version: https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins/print/
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla.
Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean.
Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack.
Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g;Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
Monday, October 30, 2017
Meatless Monday
If you use an insulin pen for your daily insulin, there's a helpful hint from Diabetes Self-Management. According to the hint, you should "never store an insulin pen with a needle (new or used) attached." It states that air can leak in or insulin may leak out.
Diabetes Self-Management also has an article titled "Insulin Delivery Devices" that gives quite a bit of useful information about the different was to deliver insulin. (You can click the above link, or click here to read the article.)
And now, on to the food. It's Meatless Monday, time to try a day without meat. Of course, if you're a vegetarian, going meatless is pretty much second-nature. Either way, here are six diabetic and vegetarian recipes to help you through the day, including Quesadillas and Lemon Basil Pesto with Fresh Vegetables. Enjoy!
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
MUSHROOM DILL SAUTE
https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)
Ingredients
1 tablespoon margarine
2 cups sliced white mushrooms (8 ounces)
1 red or yellow bell pepper, cored, seeded, and cut in thin strips
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed
1/8 teaspoon freshly ground pepper
Directions
Melt the margarine in a large nonstick skillet over medium heat.
Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.
Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.
Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables
Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables/print/
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped.
Add nuts and cheese. Whirl until nuts are finely chopped.
Add tofu, salt and pepper. With motor running, drizzle in oil.
Add lemon zest and whirl to blend.
Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl.
Set bowl in center of a plate and arrange pepper strips and tomatoes around it.
Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g
Diabetes Self-Management also has an article titled "Insulin Delivery Devices" that gives quite a bit of useful information about the different was to deliver insulin. (You can click the above link, or click here to read the article.)
And now, on to the food. It's Meatless Monday, time to try a day without meat. Of course, if you're a vegetarian, going meatless is pretty much second-nature. Either way, here are six diabetic and vegetarian recipes to help you through the day, including Quesadillas and Lemon Basil Pesto with Fresh Vegetables. Enjoy!
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
MUSHROOM DILL SAUTE
https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)
Ingredients
1 tablespoon margarine
2 cups sliced white mushrooms (8 ounces)
1 red or yellow bell pepper, cored, seeded, and cut in thin strips
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed
1/8 teaspoon freshly ground pepper
Directions
Melt the margarine in a large nonstick skillet over medium heat.
Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.
Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.
Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables
Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables/print/
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped.
Add nuts and cheese. Whirl until nuts are finely chopped.
Add tofu, salt and pepper. With motor running, drizzle in oil.
Add lemon zest and whirl to blend.
Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl.
Set bowl in center of a plate and arrange pepper strips and tomatoes around it.
Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g
Thursday, October 26, 2017
Thursday Recipes
Here are today's recipes to help you through the day, including Gingered Orange Carrots and Cinnamon Sugared Pumpkin-Pecan Muffins. Enjoy!
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SLOW COOKER VEGETABLE AND BEAN SOUP
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup/print/
Source: The Everyday Low-Carb Slow Cooker Cookbook
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
GINGERED ORANGE CARROTS
Recipe Yield: Makes about 2 cups (4 servings)
https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Notes:
4g sugars and 2g dietary fiber.
Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
(14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SLOW COOKER VEGETABLE AND BEAN SOUP
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup/print/
Source: The Everyday Low-Carb Slow Cooker Cookbook
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
GINGERED ORANGE CARROTS
Recipe Yield: Makes about 2 cups (4 servings)
https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Notes:
4g sugars and 2g dietary fiber.
Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
Source: The Diabetes Snack Munch Nibble Nosh Book
View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
(14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
Friday, October 20, 2017
Friday Recipes
It's finally Friday, time to start thinking about the weekend. Here are six recipes to help you through, including Turkey Bacon Burgers and One-Pot Chicken and Vegetables. Enjoy!
HERBED CHICK PEA SALAD
https://diabeticgourmet.com/diabetic-recipes/herbed-chick-pea-salad
Recipe Yield: Serves 6
Ingredients
1 (16-oz.) can garbanzo beans (or chickpeas), drained
1/4 cup chopped parsley
1 medium tomato, cored and chopped
1/4 cup sliced ripe olives
2 tablespoons olive oil
1 teaspoon ground cumin
1 clove garlic, minced
1 tablespoon red wine vinegar
1 teaspoon dry mustard
Directions
In medium bowl, stir together beans, parsley, tomato and olives. In a small bowl, whisk together remaining ingredients until well blended. Toss dressing well with beans. Cover and refrigerate until serving.
Nutritional Information Per Serving: Calories: 130; Fat: 7 g; Sodium: 210 mg; Protein: 4 g; Carbohydrates: 14 g; Diabetic Exchanges: 1 Bread/Starch, 1 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TURKEY BACON BURGERS
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
WILD & BROWN RICE WITH EXOTIC MUSHROOMS
From Diabetes Self-Management. Can be viewed online here.
Ingredients
1 2/3 cups packaged unseasoned brown and wild rice blend
6 cups water
1/2 ounce dried porcini or morel mushrooms
3/4 cup boiling water
2 tablespoons margarine
8 ounces cremini (brown) or button mushrooms, sliced
2 cloves garlic, minced
2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup sliced green onions
Directions
Combine rice and water in large saucepan; bring to a boil over high heat. Cover; simmer over low heat until rice is tender (check package for cooking time). Drain, but do not rinse.*
Meanwhile, combine porcini mushrooms and boiling water in small bowl; let stand 30 minutes or until mushrooms are tender. Drain mushrooms, reserving liquid. Chop mushrooms; set aside.
Melt margarine in large, deep skillet over medium heat. Add cremini mushrooms and garlic; cook and stir 5 minutes. Sprinkle thyme, salt, and pepper over mushrooms; cook and stir 1 minute or until mushrooms are tender.
Stir drained rice, porcini mushrooms, and reserved mushroom liquid into skillet; cook and stir over medium-low heat 5 minutes or until hot. Stir in green onions. Garnish, if desired.
*Note: Rice may be prepared up to 3 hours before serving and kept covered at room temperature until added to fresh mushroom mixture.
Yield: 8 servings. Serving size: 1/8 of total recipe.
Nutrition Facts Per Serving: Calories: 175, Carbohydrates: 30 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 304 mg, Fiber: 2 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
HERBED CHICK PEA SALAD
https://diabeticgourmet.com/diabetic-recipes/herbed-chick-pea-salad
Recipe Yield: Serves 6
Ingredients
1 (16-oz.) can garbanzo beans (or chickpeas), drained
1/4 cup chopped parsley
1 medium tomato, cored and chopped
1/4 cup sliced ripe olives
2 tablespoons olive oil
1 teaspoon ground cumin
1 clove garlic, minced
1 tablespoon red wine vinegar
1 teaspoon dry mustard
Directions
In medium bowl, stir together beans, parsley, tomato and olives. In a small bowl, whisk together remaining ingredients until well blended. Toss dressing well with beans. Cover and refrigerate until serving.
Nutritional Information Per Serving: Calories: 130; Fat: 7 g; Sodium: 210 mg; Protein: 4 g; Carbohydrates: 14 g; Diabetic Exchanges: 1 Bread/Starch, 1 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TURKEY BACON BURGERS
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
WILD & BROWN RICE WITH EXOTIC MUSHROOMS
From Diabetes Self-Management. Can be viewed online here.
Ingredients
1 2/3 cups packaged unseasoned brown and wild rice blend
6 cups water
1/2 ounce dried porcini or morel mushrooms
3/4 cup boiling water
2 tablespoons margarine
8 ounces cremini (brown) or button mushrooms, sliced
2 cloves garlic, minced
2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup sliced green onions
Directions
Combine rice and water in large saucepan; bring to a boil over high heat. Cover; simmer over low heat until rice is tender (check package for cooking time). Drain, but do not rinse.*
Meanwhile, combine porcini mushrooms and boiling water in small bowl; let stand 30 minutes or until mushrooms are tender. Drain mushrooms, reserving liquid. Chop mushrooms; set aside.
Melt margarine in large, deep skillet over medium heat. Add cremini mushrooms and garlic; cook and stir 5 minutes. Sprinkle thyme, salt, and pepper over mushrooms; cook and stir 1 minute or until mushrooms are tender.
Stir drained rice, porcini mushrooms, and reserved mushroom liquid into skillet; cook and stir over medium-low heat 5 minutes or until hot. Stir in green onions. Garnish, if desired.
*Note: Rice may be prepared up to 3 hours before serving and kept covered at room temperature until added to fresh mushroom mixture.
Yield: 8 servings. Serving size: 1/8 of total recipe.
Nutrition Facts Per Serving: Calories: 175, Carbohydrates: 30 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 304 mg, Fiber: 2 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
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