Tomorrow's the Fourth of July. (Happy Fourth!) Here are six diabetic recipes to help you celebrate, including Turkey Bacon Burgers and Hawaiian Burgers. Be safe, and...Enjoy!
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 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
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Showing posts with label Colorful Coleslaw. Show all posts
Showing posts with label Colorful Coleslaw. Show all posts
Friday, July 3, 2020
Thursday, July 4, 2019
4th of July
Happy Fourth of July! Here are six diabetic recipes to help you celebrate, including Turkey Bacon Burgers and Hawaiian Burgers. Be safe, and...Enjoy!
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 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
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 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
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Tuesday, November 13, 2018
Tuesday Recipes
Today's offerings of six recipes, and links to two others, include Asparagus with Parmesan Cheese Sauce and Sugar-free Oatmeal Raisin Cookies. Enjoy!
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
And now, a link for DIABETIC GREEK SALAD
This yummy recipe from Diabetes Self-Management serves 6 servings, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/salads/greek-salad/.
TURKEY AND VEGGIE MEATBALLS WITH FENNEL is also from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/main-dishes/turkey-and-veggie-meatballs-with-fennel/.
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
CHICKEN AND MUSHROOM FRICASSEE
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken leg, 1 C vegetables and sauce
Source: Deliciously Healthy Dinners
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-mushroom-fricassee.
Ingredients
1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
1/2 tsp salt
1/4 tsp ground black pepper
Directions
Preheat oven to 350F.
Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
Add mushrooms to pan, and cook until golden brown, about 3-5 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3-5 additional minutes.
Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165F).
When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice.
In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat.
Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.
Nutritional Information Per Serving: Calories: 242; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 430 mg; Cholesterol: 42 mg; Protein: 20 g; Carbohydrates: 24 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
And now, a link for DIABETIC GREEK SALAD
This yummy recipe from Diabetes Self-Management serves 6 servings, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/salads/greek-salad/.
TURKEY AND VEGGIE MEATBALLS WITH FENNEL is also from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/main-dishes/turkey-and-veggie-meatballs-with-fennel/.
Sunday, September 2, 2018
Sunday, Labor Day Weekend
Tomorrow is Labor Day. Here are six yummy recipes to help you through the holiday weekend, including Superfast Picnic Chicken and Hawaiian Burgers. Enjoy!
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
MEDITTERANEAN TURKEY BURGERS WITH FETA
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 burger.
Ingredients
4 white turkey burgers (95% lean)
1/3 cup plain nonfat yogurt
1/4 cup diced red onion
1/4 cup diced plum tomato
1/4 cup chopped cucumber
1/4 cup chopped pitted kalamata olives
1/4 cup fat-free crumbled feta cheese
2 (6-inch) whole wheat pita bread rounds, halved and warmed
Directions
Grill burgers over medium heat 6 to 8 minutes per side or until fully cooked (165°F), turning twice.
Combine yogurt, onion, tomato, cucumber, olives, and feta in small bowl. Serve burgers and feta mixture in pita halves.
Nutrition Facts Per Serving: Calories: 292, Carbohydrates: 21 g, Protein: 30 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 80 mg, Sodium: 413 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 3 Meat.
SUPERFAST PICNIC CHICKEN
Servings: 4-5
View online: http://diabeticgourmet.com/recipes/html/13.shtml
Source: Rachel Rudel, R.D.
Ingredients
1 roasted deli chicken (approximately 3 pounds)
1 round loaf bread (use whole wheat for more fiber)
Non-stick cooking spray, butter flavor
Garlic powder
Directions
Purchase roasted chicken at your favorite deli.
Skin the chicken and discard the skin. Note: Pull the skin off with a paper towel. Excess fat will be absorbed into the paper towel. Remember, chicken fat is stored in and under the skin! This method helps to cut the fat and calories!
Cut the round loaf of bread in half, horizontally. Scoop out the inside of the loaf and place in freezer bag; freeze for later use.
Spray the inside of scooped out bread with butter-flavored non-stick spray. Sprinkle lightly with garlic powder.
Place skinned chicken inside and wrap in foil. Place in warm oven. When ready to pack your picnic basket, remove from oven and wrap tightly in foil and thick layer of newspapers to keep warm.
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
MEDITTERANEAN TURKEY BURGERS WITH FETA
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 burger.
Ingredients
4 white turkey burgers (95% lean)
1/3 cup plain nonfat yogurt
1/4 cup diced red onion
1/4 cup diced plum tomato
1/4 cup chopped cucumber
1/4 cup chopped pitted kalamata olives
1/4 cup fat-free crumbled feta cheese
2 (6-inch) whole wheat pita bread rounds, halved and warmed
Directions
Grill burgers over medium heat 6 to 8 minutes per side or until fully cooked (165°F), turning twice.
Combine yogurt, onion, tomato, cucumber, olives, and feta in small bowl. Serve burgers and feta mixture in pita halves.
Nutrition Facts Per Serving: Calories: 292, Carbohydrates: 21 g, Protein: 30 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 80 mg, Sodium: 413 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 3 Meat.
SUPERFAST PICNIC CHICKEN
Servings: 4-5
View online: http://diabeticgourmet.com/recipes/html/13.shtml
Source: Rachel Rudel, R.D.
Ingredients
1 roasted deli chicken (approximately 3 pounds)
1 round loaf bread (use whole wheat for more fiber)
Non-stick cooking spray, butter flavor
Garlic powder
Directions
Purchase roasted chicken at your favorite deli.
Skin the chicken and discard the skin. Note: Pull the skin off with a paper towel. Excess fat will be absorbed into the paper towel. Remember, chicken fat is stored in and under the skin! This method helps to cut the fat and calories!
Cut the round loaf of bread in half, horizontally. Scoop out the inside of the loaf and place in freezer bag; freeze for later use.
Spray the inside of scooped out bread with butter-flavored non-stick spray. Sprinkle lightly with garlic powder.
Place skinned chicken inside and wrap in foil. Place in warm oven. When ready to pack your picnic basket, remove from oven and wrap tightly in foil and thick layer of newspapers to keep warm.
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
Wednesday, July 4, 2018
4th of July
Happy Fourth of July! Here are six diabetic recipes to help you celebrate, including Turkey Bacon Burgers and Hawaiian Burgers. Be safe, and...Enjoy!
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 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
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 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
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Sunday, September 3, 2017
Labor Day Weekend - Sunday
Tomorrow is Labor Day. Here are six yummy recipes to help you through the holiday weekend, including Superfast Picnic Chicken and Hawaiian Burgers. Enjoy!
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
MEDITTERANEAN TURKEY BURGERS WITH FETA
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 burger.
Ingredients
4 white turkey burgers (95% lean)
1/3 cup plain nonfat yogurt
1/4 cup diced red onion
1/4 cup diced plum tomato
1/4 cup chopped cucumber
1/4 cup chopped pitted kalamata olives
1/4 cup fat-free crumbled feta cheese
2 (6-inch) whole wheat pita bread rounds, halved and warmed
Directions
Grill burgers over medium heat 6 to 8 minutes per side or until fully cooked (165°F), turning twice.
Combine yogurt, onion, tomato, cucumber, olives, and feta in small bowl. Serve burgers and feta mixture in pita halves.
Nutrition Facts Per Serving: Calories: 292, Carbohydrates: 21 g, Protein: 30 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 80 mg, Sodium: 413 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 3 Meat.
SUPERFAST PICNIC CHICKEN
Servings: 4-5
View online: http://diabeticgourmet.com/recipes/html/13.shtml
Source: Rachel Rudel, R.D.
Ingredients
1 roasted deli chicken (approximately 3 pounds)
1 round loaf bread (use whole wheat for more fiber)
Non-stick cooking spray, butter flavor
Garlic powder
Directions
Purchase roasted chicken at your favorite deli.
Skin the chicken and discard the skin. Note: Pull the skin off with a paper towel. Excess fat will be absorbed into the paper towel. Remember, chicken fat is stored in and under the skin! This method helps to cut the fat and calories!
Cut the round loaf of bread in half, horizontally. Scoop out the inside of the loaf and place in freezer bag; freeze for later use.
Spray the inside of scooped out bread with butter-flavored non-stick spray. Sprinkle lightly with garlic powder.
Place skinned chicken inside and wrap in foil. Place in warm oven. When ready to pack your picnic basket, remove from oven and wrap tightly in foil and thick layer of newspapers to keep warm.
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
MEDITTERANEAN TURKEY BURGERS WITH FETA
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 burger.
Ingredients
4 white turkey burgers (95% lean)
1/3 cup plain nonfat yogurt
1/4 cup diced red onion
1/4 cup diced plum tomato
1/4 cup chopped cucumber
1/4 cup chopped pitted kalamata olives
1/4 cup fat-free crumbled feta cheese
2 (6-inch) whole wheat pita bread rounds, halved and warmed
Directions
Grill burgers over medium heat 6 to 8 minutes per side or until fully cooked (165°F), turning twice.
Combine yogurt, onion, tomato, cucumber, olives, and feta in small bowl. Serve burgers and feta mixture in pita halves.
Nutrition Facts Per Serving: Calories: 292, Carbohydrates: 21 g, Protein: 30 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 80 mg, Sodium: 413 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 3 Meat.
SUPERFAST PICNIC CHICKEN
Servings: 4-5
View online: http://diabeticgourmet.com/recipes/html/13.shtml
Source: Rachel Rudel, R.D.
Ingredients
1 roasted deli chicken (approximately 3 pounds)
1 round loaf bread (use whole wheat for more fiber)
Non-stick cooking spray, butter flavor
Garlic powder
Directions
Purchase roasted chicken at your favorite deli.
Skin the chicken and discard the skin. Note: Pull the skin off with a paper towel. Excess fat will be absorbed into the paper towel. Remember, chicken fat is stored in and under the skin! This method helps to cut the fat and calories!
Cut the round loaf of bread in half, horizontally. Scoop out the inside of the loaf and place in freezer bag; freeze for later use.
Spray the inside of scooped out bread with butter-flavored non-stick spray. Sprinkle lightly with garlic powder.
Place skinned chicken inside and wrap in foil. Place in warm oven. When ready to pack your picnic basket, remove from oven and wrap tightly in foil and thick layer of newspapers to keep warm.
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
Tuesday, July 4, 2017
4th of July Recipes
Happy Fourth of July! Here are six diabetic recipes to help you celebrate, including Turkey Bacon Burgers and Hawaiian Burgers. Be safe, and...Enjoy!
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 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
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/786.shtml
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 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
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
COLORFUL COLESLAW
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Monday, June 12, 2017
Meatless Monday
It's Meatless Monday. Here are today's six diabetic and vegetarian recipes to get you through the da, including Spring Vegetable Pilaf and Vegetarian Curry. Enjoy!
RATATOUILLE
This recipe begins, “Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.”
Serves 4
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/230.shtml
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 123; Protein: 4 g; Fat: 5 g; Sodium: 200 mg; Carbohydrates: 19 g; Exchanges: 3-1/2 Vegetable; 1 Fat
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
VEGETARIAN CURRY
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g
SPINACH AND BROWN RICE CASSEROLE
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml
Ingredients
Vegetable Oil spray
10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed
3 cups cooked brown rice (about 1 cup uncooked)
2 cups nonfat or low-fat cottage cheese
Egg substitute equivalent to 1 egg or 1 egg
1 tablespoon all-purpose flour
1 tablespoon grated Parmesan cheese
1/2 teaspoon dried thyme, crumbled
Pepper to taste
1 teaspoon light margarine
1-1/2 cups chopped onion (3 medium)
3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic
8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)
3 tablespoons grated Parmesan cheese
2 tablespoons sunflower seeds
Directions
Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.
If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.
In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.
In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.
Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.
Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk
RATATOUILLE
This recipe begins, “Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.”
Serves 4
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/230.shtml
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 123; Protein: 4 g; Fat: 5 g; Sodium: 200 mg; Carbohydrates: 19 g; Exchanges: 3-1/2 Vegetable; 1 Fat
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
VEGETARIAN CURRY
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g
SPINACH AND BROWN RICE CASSEROLE
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/237.shtml
Ingredients
Vegetable Oil spray
10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed
3 cups cooked brown rice (about 1 cup uncooked)
2 cups nonfat or low-fat cottage cheese
Egg substitute equivalent to 1 egg or 1 egg
1 tablespoon all-purpose flour
1 tablespoon grated Parmesan cheese
1/2 teaspoon dried thyme, crumbled
Pepper to taste
1 teaspoon light margarine
1-1/2 cups chopped onion (3 medium)
3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic
8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)
3 tablespoons grated Parmesan cheese
2 tablespoons sunflower seeds
Directions
Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.
If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.
In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.
In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.
Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.
Nutritional Information Per Serving: Calories: 182; Protein: 13 g; Fat: 3 g; Sodium: 319 mg; Cholesterol: 8 mg; Carbohydrates: 25 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk
Thursday, June 8, 2017
Thursday Recipes
Okay, I'd hoped to have an article or two over the past week to add to the diabetic recipes. Be assured I fully intend to start having at least one or two a week dealing with living with diabetes, beginning Monday, if not tomorrow.
In the meantime, here are six yummy recipes to help you through the day, including Chicken Jambalaya and Colorful Coleslaw. Enjoy!
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
FRIJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/730.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2 – 3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TUNA SALAD WRAP
This recipe begins, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.”
Makes 4 wraps.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2 – 4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
In the meantime, here are six yummy recipes to help you through the day, including Chicken Jambalaya and Colorful Coleslaw. Enjoy!
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
FRIJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/730.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2 – 3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TUNA SALAD WRAP
This recipe begins, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.”
Makes 4 wraps.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2 – 4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
Friday, May 19, 2017
Friday Recipes and an Article
Did you know that there is a link between the outdoor temperature and the risk of gestational diabetes? I wasn't aware of this. However, an article in The Diabetic News states that there is.
The article ("Cooler Climate May Raise Gestational Diabetes Risk") reports the findings of study published in the Canadian Medical Association Journal. The study, which looked at "555,911 births among 396,828 women living in the Greater Toronto Area over a 12-year period (2002 to 2014)," showed that there was an increased rate of gestational diabetes among women "exposed to hot average temperatures."
Click here to read the article in its entirety. To read the study in the Canadian Medical Association Journal, check out "Influence of environmental temperature on risk of gestational diabetes."
And now for today's six diabetic recipes to help you through the day, including Mushroom Meatloaf and Chicken Ratatouille. Enjoy!
GRILLED VEGETABLES WITH BASIL DRESSING
Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/229.shtml
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Protein: 2 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 10 g; Exchanges: 2 Vegetable; 1 Fat
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
RATATOUILLE
This recipe begins, “Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.”
Serves 4
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/230.shtml
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 123; Protein: 4 g; Fat: 5 g; Sodium: 200 mg; Carbohydrates: 19 g; Exchanges: 3-1/2 Vegetable; 1 Fat
TUNA SALAD WRAP
This recipe begins, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.”
Makes 4 wraps.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2 – 4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
The article ("Cooler Climate May Raise Gestational Diabetes Risk") reports the findings of study published in the Canadian Medical Association Journal. The study, which looked at "555,911 births among 396,828 women living in the Greater Toronto Area over a 12-year period (2002 to 2014)," showed that there was an increased rate of gestational diabetes among women "exposed to hot average temperatures."
Click here to read the article in its entirety. To read the study in the Canadian Medical Association Journal, check out "Influence of environmental temperature on risk of gestational diabetes."
And now for today's six diabetic recipes to help you through the day, including Mushroom Meatloaf and Chicken Ratatouille. Enjoy!
GRILLED VEGETABLES WITH BASIL DRESSING
Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/229.shtml
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Protein: 2 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 10 g; Exchanges: 2 Vegetable; 1 Fat
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
RATATOUILLE
This recipe begins, “Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.”
Serves 4
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/230.shtml
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 123; Protein: 4 g; Fat: 5 g; Sodium: 200 mg; Carbohydrates: 19 g; Exchanges: 3-1/2 Vegetable; 1 Fat
TUNA SALAD WRAP
This recipe begins, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.”
Makes 4 wraps.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2 – 4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
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