I realize that I usually post taco recipes on Tuesdays (for Taco Tuesday), but for this week, I'm posting some Thanksgiving recipes in honor of the holiday later this week. Taco Tuesday will resume next week.
Are you ready for Thanksgiving? I'm almost there...
If you're in the U.S., you know that Thursday is Thanksgiving. It seems that everyone has some way to celebrate, whether it's a large gathering for a large, extended family, or a smaller, intimate affair. We all have our traditions, which seem to evolve over the years.
Here are six diabetic recipes to help you through your Thanksgiving, as well as any other time, including Cranberry Apple Crisp and Turkey Breast with Honey-Mustard Glaze. Hope your Thanksgiving is nice. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving; Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
TURKEY BREAST WITH HONEY-MUSTARD GLAZE
Yield: 10 servings.
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml
Ingredients
1 4-6 pound TURKEY BREAST, fresh or thawed
1/2 Teaspoon kosher salt
1/4 Teaspoon freshly ground black pepper
1/4 Cup honey
2 Tablespoons Dijon-style mustard
Directions
Season interior and exterior of turkey breast with salt and pepper.
In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Nutritional Information Per Serving: Calories: 176; Protein: 25 g; Fat: 6 g; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
Showing posts with label Cranberry Orange Bread. Show all posts
Showing posts with label Cranberry Orange Bread. Show all posts
Tuesday, November 23, 2021
Friday, November 20, 2020
Thanksgiving Recipes
Are you ready for Thanksgiving? I'm almost there...
If you're in the U.S., you know that next Thursday is Thanksgiving. It seems that everyone has some way to celebrate, whether it's a large gathering for a large, extended family, or a smaller, intimate affair. We all have our traditions, which seem to evolve over the years.
Here are six diabetic recipes to help you through your Thanksgiving, as well as any other time, including Cranberry Apple Crisp and Turkey Breast with Honey-Mustard Glaze. Hope your Thanksgiving is nice. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving; Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
TURKEY BREAST WITH HONEY-MUSTARD GLAZE
Yield: 10 servings.
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml
Ingredients
1 4-6 pound TURKEY BREAST, fresh or thawed
1/2 Teaspoon kosher salt
1/4 Teaspoon freshly ground black pepper
1/4 Cup honey
2 Tablespoons Dijon-style mustard
Directions
Season interior and exterior of turkey breast with salt and pepper.
In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Nutritional Information Per Serving: Calories: 176; Protein: 25 g; Fat: 6 g; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
If you're in the U.S., you know that next Thursday is Thanksgiving. It seems that everyone has some way to celebrate, whether it's a large gathering for a large, extended family, or a smaller, intimate affair. We all have our traditions, which seem to evolve over the years.
Here are six diabetic recipes to help you through your Thanksgiving, as well as any other time, including Cranberry Apple Crisp and Turkey Breast with Honey-Mustard Glaze. Hope your Thanksgiving is nice. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving; Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
TURKEY BREAST WITH HONEY-MUSTARD GLAZE
Yield: 10 servings.
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml
Ingredients
1 4-6 pound TURKEY BREAST, fresh or thawed
1/2 Teaspoon kosher salt
1/4 Teaspoon freshly ground black pepper
1/4 Cup honey
2 Tablespoons Dijon-style mustard
Directions
Season interior and exterior of turkey breast with salt and pepper.
In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Nutritional Information Per Serving: Calories: 176; Protein: 25 g; Fat: 6 g; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
Tuesday, November 20, 2018
Tuesday Recipes, Thanksgiving Week
Are you ready for Thanksgiving? I'm almost there...
If you're in the U.S., you know that this Thursday is Thanksgiving. It seems that everyone has some way to celebrate, whether it's a large gathering for a large, extended family, or a smaller, intimate affair. We all have our traditions, which seem to evolve over the years.
Here are six diabetic recipes to help you through your Thanksgiving, as well as any other time, including Cranberry Apple Crisp and Turkey Breast with Honey-Mustard Glaze. Hope your Thanksgiving is nice. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving; Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
TURKEY BREAST WITH HONEY-MUSTARD GLAZE
Yield: 10 servings.
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml
Ingredients
1 4-6 pound TURKEY BREAST, fresh or thawed
1/2 Teaspoon kosher salt
1/4 Teaspoon freshly ground black pepper
1/4 Cup honey
2 Tablespoons Dijon-style mustard
Directions
Season interior and exterior of turkey breast with salt and pepper.
In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Nutritional Information Per Serving: Calories: 176; Protein: 25 g; Fat: 6 g; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
If you're in the U.S., you know that this Thursday is Thanksgiving. It seems that everyone has some way to celebrate, whether it's a large gathering for a large, extended family, or a smaller, intimate affair. We all have our traditions, which seem to evolve over the years.
Here are six diabetic recipes to help you through your Thanksgiving, as well as any other time, including Cranberry Apple Crisp and Turkey Breast with Honey-Mustard Glaze. Hope your Thanksgiving is nice. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving; Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
TURKEY BREAST WITH HONEY-MUSTARD GLAZE
Yield: 10 servings.
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml
Ingredients
1 4-6 pound TURKEY BREAST, fresh or thawed
1/2 Teaspoon kosher salt
1/4 Teaspoon freshly ground black pepper
1/4 Cup honey
2 Tablespoons Dijon-style mustard
Directions
Season interior and exterior of turkey breast with salt and pepper.
In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Nutritional Information Per Serving: Calories: 176; Protein: 25 g; Fat: 6 g; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
Tuesday, June 26, 2018
Baked Goods
When first diagnosed with diabetes, many people start crossing off things that they "know" they'll never be able to eat again. Frequently, baked goodies fall into that category.
And while it's always best to follow your doctor's advice, today's post shows that, with planning, one can indeed eat an occasional baked goodie. Today's six recipes, from Diabetic Gourmet and Diabetes Self Management, highlight several breads, cakes and, yes, even cookies that are diabetic approved. (Check out the Peanut Butter and Banana Cookies and Pineapple Cake, for starters.) Enjoy!
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slices; Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
And while it's always best to follow your doctor's advice, today's post shows that, with planning, one can indeed eat an occasional baked goodie. Today's six recipes, from Diabetic Gourmet and Diabetes Self Management, highlight several breads, cakes and, yes, even cookies that are diabetic approved. (Check out the Peanut Butter and Banana Cookies and Pineapple Cake, for starters.) Enjoy!
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slices; Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
Thursday, May 31, 2018
Thursday Recipes
Here are six yummy recipes to help you through the day, including 15-Minute Chili and Cranberry Orange Bread. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
LEMON BROCCOLI PASTA
This is from Diabetes Self Management.
To view this online, click here.
Yield: 6 servings. Serving size: 1 cup.
Ingredients
3 tablespoons sliced green onions
1 clove garlic, minced
2 cups reduced-sodium vegetable broth
1 1/2 teaspoons grated lemon peel
1/8 teaspoon black pepper
2 cups fresh or frozen broccoli florets
3 ounces uncooked angel hair pasta
1/3 cup plain nonfat Greek yogurt
2 tablespoons grated reduced-fat Parmesan cheese
Directions
Spray large saucepan with nonstick cooking spray; heat over medium heat. Add green onions and garlic; cook and stir 3 minutes or until green onions are tender.
Stir broth, lemon peel, and pepper into saucepan; bring to a boil over high heat. Stir in broccoli and pasta; return to a boil. Reduce heat to low. Simmer, uncovered, 6 to 7 minutes or until pasta is tender, stirring frequently.
Remove from heat. Stir in yogurt until well blended. Let stand 5 minutes. Top with cheese before serving. Garnish as desired.
Nutrition Facts Per Serving: Calories: 120 calories, Carbohydrates: 20 g, Protein: 6 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 125 mg, Fiber: 2 g
Exchanges per serving: 1 Bread/Starch, 1 Vegetable.
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, click here.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
LEMON BROCCOLI PASTA
This is from Diabetes Self Management.
To view this online, click here.
Yield: 6 servings. Serving size: 1 cup.
Ingredients
3 tablespoons sliced green onions
1 clove garlic, minced
2 cups reduced-sodium vegetable broth
1 1/2 teaspoons grated lemon peel
1/8 teaspoon black pepper
2 cups fresh or frozen broccoli florets
3 ounces uncooked angel hair pasta
1/3 cup plain nonfat Greek yogurt
2 tablespoons grated reduced-fat Parmesan cheese
Directions
Spray large saucepan with nonstick cooking spray; heat over medium heat. Add green onions and garlic; cook and stir 3 minutes or until green onions are tender.
Stir broth, lemon peel, and pepper into saucepan; bring to a boil over high heat. Stir in broccoli and pasta; return to a boil. Reduce heat to low. Simmer, uncovered, 6 to 7 minutes or until pasta is tender, stirring frequently.
Remove from heat. Stir in yogurt until well blended. Let stand 5 minutes. Top with cheese before serving. Garnish as desired.
Nutrition Facts Per Serving: Calories: 120 calories, Carbohydrates: 20 g, Protein: 6 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 125 mg, Fiber: 2 g
Exchanges per serving: 1 Bread/Starch, 1 Vegetable.
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, click here.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
Monday, April 30, 2018
Meatless Monday
It's time for another Meatless Monday. Here are six vegetarian recipes to help you through the day, including Lemon Broccoli Pasta and Seasoned Eggplant Saute. Enjoy!
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
LEMON BROCCOLI PASTA
This is from Diabetes Self Management.
To view this online, click here.
Yield: 6 servings. Serving size: 1 cup.
Ingredients
3 tablespoons sliced green onions
1 clove garlic, minced
2 cups reduced-sodium vegetable broth
1 1/2 teaspoons grated lemon peel
1/8 teaspoon black pepper
2 cups fresh or frozen broccoli florets
3 ounces uncooked angel hair pasta
1/3 cup plain nonfat Greek yogurt
2 tablespoons grated reduced-fat Parmesan cheese
Directions
Spray large saucepan with nonstick cooking spray; heat over medium heat. Add green onions and garlic; cook and stir 3 minutes or until green onions are tender.
Stir broth, lemon peel, and pepper into saucepan; bring to a boil over high heat. Stir in broccoli and pasta; return to a boil. Reduce heat to low. Simmer, uncovered, 6 to 7 minutes or until pasta is tender, stirring frequently.
Remove from heat. Stir in yogurt until well blended. Let stand 5 minutes. Top with cheese before serving. Garnish as desired.
Nutrition Facts Per Serving: Calories: 120 calories, Carbohydrates: 20 g, Protein: 6 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 125 mg, Fiber: 2 g
Exchanges per serving: 1 Bread/Starch, 1 Vegetable.
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
SEASONED EGGPLANT SAUTE
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute
Note: The recipe originally called for either vegetable or chicken broth. However, since I'm posting this on Meatless Monday, I've omitted the chicken broth option.
Ingredients
Olive oil cooking spray
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes
1 cup chopped onion
1/2 cup chopped green bell pepper
1 large tomato
6 cloves garlic, minced
2 tablespoons finely chopped parsley
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon crushed red pepper
1/2 cup reduced-sodium vegetable broth
Salt and pepper to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.
Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Vegetable
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
LEMON BROCCOLI PASTA
This is from Diabetes Self Management.
To view this online, click here.
Yield: 6 servings. Serving size: 1 cup.
Ingredients
3 tablespoons sliced green onions
1 clove garlic, minced
2 cups reduced-sodium vegetable broth
1 1/2 teaspoons grated lemon peel
1/8 teaspoon black pepper
2 cups fresh or frozen broccoli florets
3 ounces uncooked angel hair pasta
1/3 cup plain nonfat Greek yogurt
2 tablespoons grated reduced-fat Parmesan cheese
Directions
Spray large saucepan with nonstick cooking spray; heat over medium heat. Add green onions and garlic; cook and stir 3 minutes or until green onions are tender.
Stir broth, lemon peel, and pepper into saucepan; bring to a boil over high heat. Stir in broccoli and pasta; return to a boil. Reduce heat to low. Simmer, uncovered, 6 to 7 minutes or until pasta is tender, stirring frequently.
Remove from heat. Stir in yogurt until well blended. Let stand 5 minutes. Top with cheese before serving. Garnish as desired.
Nutrition Facts Per Serving: Calories: 120 calories, Carbohydrates: 20 g, Protein: 6 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 125 mg, Fiber: 2 g
Exchanges per serving: 1 Bread/Starch, 1 Vegetable.
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
SEASONED EGGPLANT SAUTE
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute
Note: The recipe originally called for either vegetable or chicken broth. However, since I'm posting this on Meatless Monday, I've omitted the chicken broth option.
Ingredients
Olive oil cooking spray
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes
1 cup chopped onion
1/2 cup chopped green bell pepper
1 large tomato
6 cloves garlic, minced
2 tablespoons finely chopped parsley
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon crushed red pepper
1/2 cup reduced-sodium vegetable broth
Salt and pepper to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.
Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Vegetable
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
Tuesday, November 21, 2017
Tuesday Recipes, Thanksgiving Week
Are you ready for Thanksgiving? I'm almost there...
If you're in the U.S., you know that this Thursday is Thanksgiving. It seems that everyone has some way to celebrate, whether it's a large gathering for a large, extended family, or a smaller, intimate affair. We all have our traditions, which seem to evolve over the years.
Here are six diabetic recipes to help you through your Thanksgiving, as well as any other time, including Cranberry Apple Crisp and Turkey Breast with Honey-Mustard Glaze. Hope your Thanksgiving is nice. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving; Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
TURKEY BREAST WITH HONEY-MUSTARD GLAZE
Yield: 10 servings.
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml
Ingredients
1 4-6 pound TURKEY BREAST, fresh or thawed
1/2 Teaspoon kosher salt
1/4 Teaspoon freshly ground black pepper
1/4 Cup honey
2 Tablespoons Dijon-style mustard
Directions
Season interior and exterior of turkey breast with salt and pepper.
In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Nutritional Information Per Serving: Calories: 176; Protein: 25 g; Fat: 6 g; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
If you're in the U.S., you know that this Thursday is Thanksgiving. It seems that everyone has some way to celebrate, whether it's a large gathering for a large, extended family, or a smaller, intimate affair. We all have our traditions, which seem to evolve over the years.
Here are six diabetic recipes to help you through your Thanksgiving, as well as any other time, including Cranberry Apple Crisp and Turkey Breast with Honey-Mustard Glaze. Hope your Thanksgiving is nice. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving; Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
TURKEY BREAST WITH HONEY-MUSTARD GLAZE
Yield: 10 servings.
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/506.shtml
Ingredients
1 4-6 pound TURKEY BREAST, fresh or thawed
1/2 Teaspoon kosher salt
1/4 Teaspoon freshly ground black pepper
1/4 Cup honey
2 Tablespoons Dijon-style mustard
Directions
Season interior and exterior of turkey breast with salt and pepper.
In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Nutritional Information Per Serving: Calories: 176; Protein: 25 g; Fat: 6 g; Sodium: 90 mg; Cholesterol: 63 mg ; Carbohydrates: 3 g
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
SPICY PUMPKIN PIE
Servings: 8
View recipe: http://diabeticgourmet.com/recipes/html/154.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154
Ingredients
1 (9-inch) pastry shell
1 tsp ground cinnamon
1-1/2 cup pumpkin (canned)
1/2 tsp ground nutmeg
2 eggs; beaten
1/2 tsp ground ginger
1 cup low-fat milk
1/4 tsp Salt
3 tbsp liquid cal-free sweetener
1 pinch ground cloves
2 tbsp brown sugar, packed
Light vanilla ice cream
Directions
Prick pastry shell with a fork. Bake in 450F oven for 8 min.
Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
Friday, April 28, 2017
Friday Recipes
It's been a long week or two...I've started a new part-time job, which is why the posts here have been coming several hours later than usual. However, next week my hours are such that I'll be able to post around my usually earlier time.
And now, for today's six yummy diabetic recipes to help you through the rest of the day (and weekend), including Espresso Cream Roll (do I have your attention now?) and Garden Vegetable and Tempeh Saute. Enjoy!
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Yield: 4 servings
Source: Great Healthy Food - Diabetes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=670
View recipe: http://diabeticgourmet.com/recipes/html/670.shtml
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Protein: 2 ; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable
GARDEN VEGETABLE AND TEMPE SAUTE
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=657
View recipe: http://diabeticgourmet.com/recipes/html/657.shtml
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.
Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
APPLE CINNAMON MUFFINS
Servings: 12
Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
ESPRESSO CREAM ROLL
Servings: 10
Source: Sweet N' Low
Find this recipe at: http://diabeticgourmet.com/recipes/html/190.shtml
Ingredients
Cake
4 eggs, separated
4 tablespoons granulated sugar, divided
1 teaspoon Sweet'N Low
2 tablespoons water
1 teaspoon vanilla extract
1/4 cup cake flour
4 tablespoons unsweetened cocoa powder, divided
3/4 teaspoon baking powder
1/8 teaspoon salt
1 teaspoon confectioner's sugar
Filling
2 teaspoons hot water
1 teaspoon instant espresso coffee
2 cups part-skim ricotta cheese
2 tablespoons lowfat vanilla yogurt
1 tablespoon unsweetened cocoa powder
3/4 teaspoon Sweet'N Low
1 tablespoon granulated sugar
Directions
Preheat oven to 325F. Spray 15-1/2 x 10-1/2-inch jelly-roll pan with nonstick cooking spray; line pan with waxed paper; spray paper with cooking spray. In small bowl with mixer at high speed, beat egg whites until soft peaks form. Gradually add 2 tablespoons sugar, continuing to beat until stiff but not dry. In large bowl, beat egg yolks, 1 teaspoon Sweet'N Low and remaining 2 tablespoons sugar until thick and lemon colored. Beat in water and vanilla.
In small bowl, stir together cake flour, 3 tablespoons cocoa, baking powder and salt; beat into egg-yolk mixture. Gently fold egg whites into egg-yolk mixture. Spread batter in pan. Bake 12 to 15 minutes or until cake springs back when touched in center. Immediately invert cake onto paper towel sprinkled with 1 tablespoon cocoa. Peel waxed paper from cake. Starting at narrow end, roll cake with towel, jelly-roll fashion. Place cake, seam-side down, on wire rack to cool completely.
Meanwhile, prepare filling: In cup, mix hot water with instant espresso coffee until completely dissolved. In large bowl with mixer at medium speed, beat ricotta cheese, yogurt, 1 tablespoon cocoa, 3/4 teaspoon Sweet'N Low, granulated sugar and coffee mixture until smooth. Cover and refrigerate until ready to use.
Unroll cake. Spread with filling, reserving 1/4 cup for garnish. Roll cake without towel. Using small strainer, sprinkle cake with confectioner's sugar. Pipe on remaining filling. Serve immediately or refrigerate.
Nutritional Information Per Serving: Calories: 121; Protein: 7 g; Fat: 5 g; Sodium: 103 mg; Cholesterol: 84 mg; Carbohydrates: 11 g; Exchanges: 1 Starch, 1 Fat
And now, for today's six yummy diabetic recipes to help you through the rest of the day (and weekend), including Espresso Cream Roll (do I have your attention now?) and Garden Vegetable and Tempeh Saute. Enjoy!
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Yield: 4 servings
Source: Great Healthy Food - Diabetes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=670
View recipe: http://diabeticgourmet.com/recipes/html/670.shtml
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Protein: 2 ; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable
GARDEN VEGETABLE AND TEMPE SAUTE
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=657
View recipe: http://diabeticgourmet.com/recipes/html/657.shtml
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.
Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
APPLE CINNAMON MUFFINS
Servings: 12
Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
ESPRESSO CREAM ROLL
Servings: 10
Source: Sweet N' Low
Find this recipe at: http://diabeticgourmet.com/recipes/html/190.shtml
Ingredients
Cake
4 eggs, separated
4 tablespoons granulated sugar, divided
1 teaspoon Sweet'N Low
2 tablespoons water
1 teaspoon vanilla extract
1/4 cup cake flour
4 tablespoons unsweetened cocoa powder, divided
3/4 teaspoon baking powder
1/8 teaspoon salt
1 teaspoon confectioner's sugar
Filling
2 teaspoons hot water
1 teaspoon instant espresso coffee
2 cups part-skim ricotta cheese
2 tablespoons lowfat vanilla yogurt
1 tablespoon unsweetened cocoa powder
3/4 teaspoon Sweet'N Low
1 tablespoon granulated sugar
Directions
Preheat oven to 325F. Spray 15-1/2 x 10-1/2-inch jelly-roll pan with nonstick cooking spray; line pan with waxed paper; spray paper with cooking spray. In small bowl with mixer at high speed, beat egg whites until soft peaks form. Gradually add 2 tablespoons sugar, continuing to beat until stiff but not dry. In large bowl, beat egg yolks, 1 teaspoon Sweet'N Low and remaining 2 tablespoons sugar until thick and lemon colored. Beat in water and vanilla.
In small bowl, stir together cake flour, 3 tablespoons cocoa, baking powder and salt; beat into egg-yolk mixture. Gently fold egg whites into egg-yolk mixture. Spread batter in pan. Bake 12 to 15 minutes or until cake springs back when touched in center. Immediately invert cake onto paper towel sprinkled with 1 tablespoon cocoa. Peel waxed paper from cake. Starting at narrow end, roll cake with towel, jelly-roll fashion. Place cake, seam-side down, on wire rack to cool completely.
Meanwhile, prepare filling: In cup, mix hot water with instant espresso coffee until completely dissolved. In large bowl with mixer at medium speed, beat ricotta cheese, yogurt, 1 tablespoon cocoa, 3/4 teaspoon Sweet'N Low, granulated sugar and coffee mixture until smooth. Cover and refrigerate until ready to use.
Unroll cake. Spread with filling, reserving 1/4 cup for garnish. Roll cake without towel. Using small strainer, sprinkle cake with confectioner's sugar. Pipe on remaining filling. Serve immediately or refrigerate.
Nutritional Information Per Serving: Calories: 121; Protein: 7 g; Fat: 5 g; Sodium: 103 mg; Cholesterol: 84 mg; Carbohydrates: 11 g; Exchanges: 1 Starch, 1 Fat
Monday, April 24, 2017
Meatless Monday
It's Monday, which means it's time for Meatless Monday. Here are six vegetarian diabetic recipes to help you through the day, including Roasted-Vegetable Lasagna and Black Bean Veggie Burgers. Enjoy!
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
APPLESAUCE BROWNIES
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/169.shtml
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
APPLESAUCE BROWNIES
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/169.shtml
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
Wednesday, April 19, 2017
Wednesday Recipes
Time for today's six yummy recipes to get you through the day. Enjoy!
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
APPLESAUCE BROWNIES
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/169.shtml
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Yield: 4 servings
Source: Great Healthy Food - Diabetes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=670
View recipe: http://diabeticgourmet.com/recipes/html/670.shtml
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Protein: 2 ; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
APPLESAUCE BROWNIES
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/169.shtml
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Yield: 4 servings
Source: Great Healthy Food - Diabetes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=670
View recipe: http://diabeticgourmet.com/recipes/html/670.shtml
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Protein: 2 ; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable
Subscribe to:
Posts (Atom)