It's Monday, time to get the week off to a good start. And what better way than with Meatless Monday? It's completely possible to eat meatless and diabetic-friendly, as these yummy recipes prove. Check out the Vegetable and Bean Soup, Broccoli Frittata, as well as the other recipes in today's post. Enjoy!
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
BROCCOLI FRITTATA
Yield: 4 Servings
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Note: This recipe originally called for 2 cans of chicken broth, along with this disclaimer: “Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.” I've gone ahead and made the substitution for posting on Meatless Monday.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons additional oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
Showing posts with label Couscous with Vegetables. Show all posts
Showing posts with label Couscous with Vegetables. Show all posts
Monday, July 19, 2021
Monday, June 7, 2021
Meatless Monday
It's time for another Meatless Monday. Here are six yummy recipes that are both vegetarian and diabetic-friendly, including Parmesan-Herb Spaghetti Squash and Banana-Coconut Bread. Enjoy!
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread.
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TOMATO AND RED ONION SALAD
The recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Serves 8.
Find this recipe at: http://diabeticgourmet.com/recipes/html/337.shtml
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 300 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread.
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TOMATO AND RED ONION SALAD
The recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Serves 8.
Find this recipe at: http://diabeticgourmet.com/recipes/html/337.shtml
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 300 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable
Wednesday, January 22, 2020
Wednesday
Half-way through the work week...here are six diabetic recipes to check out, including Vegetable-Chicken Noodle Soup and Buffalo Soft Tacos. Enjoy!
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
Tuesday, June 27, 2017
Tuesday Recipes
Enjoy!
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
Monday, June 26, 2017
Meatless Monday
It's Monday, the start of the work week. It also means Meatless Monday. Here are six vegetarian diabetic recipes to help you through the day, including Simple Veggie Skewers and Spring Vegetable Pilaf. Enjoy!
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
SPINACH AND CITRUS SALAD
This recipe begins, “Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.”
Makes 8 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/233.shtml
Ingredients
6 – 7 leaves leafy green lettuce, like Romaine, Boston, Bibb
1 6-oz. package baby spinach, stems removed
2 cups peeled and diced jicama or canned water chestnuts
1/2 yellow bell pepper, seeded and cut into bite-size wedges
1/2 orange bell pepper, seeded and cut into bite-size wedges
1/2 cup chopped red onion
1/4 cup chopped fresh cilantro
2 oranges, peel and white pith removed, quartered
1 Tbsp. fresh orange juice
4 tsp. Sherry or white wine vinegar
1-1/2 tsp. (1/2 Tbsp.) honey
1 tsp. fresh lime juice
1/4 tsp. chili powder, or to taste
12 Tbsp. olive oil
Salt and freshly ground pepper, to taste
Directions
Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.
Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.
In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 30 mg; Carbohydrates: 12 g; Exchanges: 1 Vegetable, 1/2 Fruit; 1/2 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
ANGEL PECAN CUPCAKES
Yield: 12 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=746
Online version: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture.
Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan.
Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
SPINACH AND CITRUS SALAD
This recipe begins, “Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.”
Makes 8 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/233.shtml
Ingredients
6 – 7 leaves leafy green lettuce, like Romaine, Boston, Bibb
1 6-oz. package baby spinach, stems removed
2 cups peeled and diced jicama or canned water chestnuts
1/2 yellow bell pepper, seeded and cut into bite-size wedges
1/2 orange bell pepper, seeded and cut into bite-size wedges
1/2 cup chopped red onion
1/4 cup chopped fresh cilantro
2 oranges, peel and white pith removed, quartered
1 Tbsp. fresh orange juice
4 tsp. Sherry or white wine vinegar
1-1/2 tsp. (1/2 Tbsp.) honey
1 tsp. fresh lime juice
1/4 tsp. chili powder, or to taste
12 Tbsp. olive oil
Salt and freshly ground pepper, to taste
Directions
Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.
Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.
In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 30 mg; Carbohydrates: 12 g; Exchanges: 1 Vegetable, 1/2 Fruit; 1/2 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
ANGEL PECAN CUPCAKES
Yield: 12 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=746
Online version: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture.
Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan.
Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
Thursday, July 14, 2016
Thursday Recipes
Here are today's six diabetic recipes, including Chocolate-Dipped Strawberries and Pineapple Lime Sorbet. Enjoy!
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
Tuesday, June 7, 2016
Tuesday Recipes
Here are today's six diabetic recipes. Enjoy!
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
Tuesday, October 27, 2015
Tuesday Recipes & An Article
Today's article from The Diabetic News is titled “Certain Type 2 Diabetes Drugs May Cause Disabling Joint Pain.” It's worth the read.
Okay, now on to today's recipes. Enjoy!
WHEAT MUFFINS
Yield: 12 muffins
Source: "America's Everyday Diabetes Cookbook" by Katherine Younker
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
1 cup all-purpose flour
1 cup unsifted whole-wheat flour
2 teaspoons baking powder
1 teaspoon salt
1 egg, slightly beaten
1/4 cup molasses
1 cup milk
1/4 cup margarine or butter, melted
Directions
Preheat oven to 400 degrees F. Spray a 12-cup muffin tin with low-fat cooking spray or line with paper muffin cups.
In a large bowl, combine all-purpose flour, whole-wheat flour, baking powder and salt. Make a well in the center.
In another bowl, combine egg, molasses, milk and margarine. Add to flour mixture, stirring just until blended. Do not overmix.
Spoon batter into prepared muffin tin, filling cups three-quarters full. Bake in preheated oven for 25 minutes or until golden brown.
Nutritional Information Per Serving (1 muffin): Calories: 138, Carbohydrate: 21 g, Fiber: 2 g, Protein: 4 g, Fat: 5 g, Sodium: 290 mg, Cholesterol: 18 mg, Diabetic Exchanges: 1 Starch, 1/3 Other Carbohydrate, 1 Fat
SUGAR-FREE BLUEBERRY MUFFINS
Ingredients
1 cup blueberries, picked over and rinsed
1-3/4 cups plus 2 teaspoons all-purpose flour
1 tablespoon baking powder
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon
2 eggs
1/4 cup canola oil
3/4 cup orange juice
1 teaspoon grated lemon or orange rind
Directions
Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.
Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.
In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon.
In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind.
Add the liquid to the dry mixture and stir gently. Before the two mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.
Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g, Diabetic Exchanges: 1 Starch, 1 Fat
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat.
Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84 ; Protein: 4 g ; Sodium: 5 mg; Cholesterol: 0 mg ; Carbohydrates: 16 g, Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 gDiabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
CHICKEN STEW WITH RED WINE
Servings: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/296.shtml
Ingredients
4 boneless, skinless chicken breast halves
2 teaspoons olive oil
1 medium onion, chopped
2 large cloves garlic, minced
1 tablespoon flour
3/4 cup reduced-sodium fat-free chicken broth
3/4 cup dry red wine OR reduced-sodium fat-free chicken broth
1 bay leaf
1-1/2 teaspoons dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
Salt, to taste
Directions
Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.
Nutritional Information Per Serving: Calories: 207; Protein: 26.8 g; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Carbohydrates: 4.7 g; Exchanges: 1 Vegetable, 3 Meat
OATMEAL LACE PENNIES
Yield: About 5-1/2 dozen cookies
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes
Info: http://diabeticgourmet.com/book_archive/details/46.shtml
Ingredients
1 cup old-fashioned rolled oats
1 cup granulated sugar
3 tablespoons all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt
1 egg, beaten
1/2 cup margarine or butter, melted
1/2 teaspoon vanilla
Directions
Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.
In a bowl, mix together oats, sugar, flour, baking powder and salt.
In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)
Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.
Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat
Okay, now on to today's recipes. Enjoy!
WHEAT MUFFINS
Yield: 12 muffins
Source: "America's Everyday Diabetes Cookbook" by Katherine Younker
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
1 cup all-purpose flour
1 cup unsifted whole-wheat flour
2 teaspoons baking powder
1 teaspoon salt
1 egg, slightly beaten
1/4 cup molasses
1 cup milk
1/4 cup margarine or butter, melted
Directions
Preheat oven to 400 degrees F. Spray a 12-cup muffin tin with low-fat cooking spray or line with paper muffin cups.
In a large bowl, combine all-purpose flour, whole-wheat flour, baking powder and salt. Make a well in the center.
In another bowl, combine egg, molasses, milk and margarine. Add to flour mixture, stirring just until blended. Do not overmix.
Spoon batter into prepared muffin tin, filling cups three-quarters full. Bake in preheated oven for 25 minutes or until golden brown.
Nutritional Information Per Serving (1 muffin): Calories: 138, Carbohydrate: 21 g, Fiber: 2 g, Protein: 4 g, Fat: 5 g, Sodium: 290 mg, Cholesterol: 18 mg, Diabetic Exchanges: 1 Starch, 1/3 Other Carbohydrate, 1 Fat
SUGAR-FREE BLUEBERRY MUFFINS
Ingredients
1 cup blueberries, picked over and rinsed
1-3/4 cups plus 2 teaspoons all-purpose flour
1 tablespoon baking powder
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon
2 eggs
1/4 cup canola oil
3/4 cup orange juice
1 teaspoon grated lemon or orange rind
Directions
Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.
Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.
In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon.
In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind.
Add the liquid to the dry mixture and stir gently. Before the two mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.
Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g, Diabetic Exchanges: 1 Starch, 1 Fat
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat.
Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84 ; Protein: 4 g ; Sodium: 5 mg; Cholesterol: 0 mg ; Carbohydrates: 16 g, Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 gDiabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
CHICKEN STEW WITH RED WINE
Servings: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/296.shtml
Ingredients
4 boneless, skinless chicken breast halves
2 teaspoons olive oil
1 medium onion, chopped
2 large cloves garlic, minced
1 tablespoon flour
3/4 cup reduced-sodium fat-free chicken broth
3/4 cup dry red wine OR reduced-sodium fat-free chicken broth
1 bay leaf
1-1/2 teaspoons dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
Salt, to taste
Directions
Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.
Nutritional Information Per Serving: Calories: 207; Protein: 26.8 g; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Carbohydrates: 4.7 g; Exchanges: 1 Vegetable, 3 Meat
OATMEAL LACE PENNIES
Yield: About 5-1/2 dozen cookies
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes
Info: http://diabeticgourmet.com/book_archive/details/46.shtml
Ingredients
1 cup old-fashioned rolled oats
1 cup granulated sugar
3 tablespoons all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt
1 egg, beaten
1/2 cup margarine or butter, melted
1/2 teaspoon vanilla
Directions
Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.
In a bowl, mix together oats, sugar, flour, baking powder and salt.
In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)
Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.
Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat
Tuesday, October 13, 2015
Tuesday Recipes
Six diabetic recipes to get you through the day. Enjoy!
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
Wednesday, August 12, 2015
Wednesday Recipes
Half-way through the work week, and six diabetic recipes to check out. Enjoy!
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
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