Many of us used to think of salads in one of two ways: a lettuce-tomato-and-dressing side, or one that included tons of mayo (as in potato or egg salad). But salads can be so much more. Check out today's Asian Chicken and Slaw, the Winter Fruit Salad, and the rest of today's offerings. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
Showing posts with label Confetti Bean Salad. Show all posts
Showing posts with label Confetti Bean Salad. Show all posts
Thursday, April 16, 2026
Friday, May 30, 2025
Friday Recipes
It's finally Friday. Here are six yummy diabetic-friendly recipes to help you through the weekend, including Chicken Cordon Bleu and Fruitful Frozen Yogurt. Enjoy!
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
Monday, June 17, 2024
Meatless Monday
It's time for another Meatless Monday. Today's diabetic-friendly vegetarian recipes include Easy Vegan Tempeh Chili and Confetti Bean Salad. Enjoy!
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at http://diabeticgourmet.com/recipes/html/240.shtml
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g
Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at http://diabeticgourmet.com/recipes/html/240.shtml
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g
Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
Monday, July 17, 2023
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Roasted Potatoes with Garlic and Rosemary and Teriyaki Tofu Kabobs. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
Monday, May 31, 2021
Meatless Monday
It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Monday, October 26, 2020
Meatless Monday
It's time for another Meatless Monday. Today's yummy offerings include Easy Vegan Tempeh Chili and Roasted Potatoes with Garlic and Rosemary. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
Monday, May 25, 2020
Meatless Monday
It's time for another Meatless Monday, time to check out yummy vegetarian recipes to help start off your week. Today's meatless (and diabetic) recipes include Spinach Pinwheels and Confetti Bean Salad. Enjoy!
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Thursday, November 21, 2019
Salads
There was a time when salads consisted of lettuce-tomatoes-and-dressing. But they can be so much more, as today's six salad recipes show, including Roasted Corn and Roma Tomato Salad and Turkey Salad with Orange Vinaigrette. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
WARM CHICKEN SALAD
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
WARM CHICKEN SALAD
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
Monday, October 28, 2019
Meatless Monday
It's time for another Meatless Monday. Today's yummy offerings include Easy Vegan Tempeh Chili and Roasted Potatoes with Garlic and Rosemary. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
Monday, October 7, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Turkey Casserole and Chicken Cordon Bleu. Enjoy!
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g
Diabetic Exchanges: 4 Meat
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
Wednesday, September 18, 2019
Salad Recipes
Many of us grew up thinking of salads as simply a lettuce-tomato-and-dressing side dish.
While there's nothing wrong with that version of salad, salads con be so much more, as today's offerings will attest. Check out the Winter Fruit Salad or the Warm Turkey and White Bean Salad or any of the other yummy salads in today's post. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
While there's nothing wrong with that version of salad, salads con be so much more, as today's offerings will attest. Check out the Winter Fruit Salad or the Warm Turkey and White Bean Salad or any of the other yummy salads in today's post. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
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