If you're like so many of us, you may have thought that having diabetes meant no more baked good.
Fortunately, that's not true. As long as one takes certain precautions, fixes baked goodies without overloading them with stuff that will trigger a rise in your blood sugar, and eat in moderation, you should be fine. (Of course, as with everything else, check with your doctor and/or nutritionist to make sure it's all good!)
These six recipes, all from Diabetic Gourmet, are safe for most diabetics (again, moderation being important), including Vanilla Cream Puffs, Mocha Cheesecake Bars, and Applesauce Brownies. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven
to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies
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; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
Showing posts with label Cranberry-Orange Muffins. Show all posts
Showing posts with label Cranberry-Orange Muffins. Show all posts
Thursday, February 20, 2020
Monday, May 13, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Pepper Beef Steak with Garlic-Cilantro Butter and Baked Chicken Tenders. Enjoy!
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER
Recipe Yield: Makes 4 servings
Source: TBC
View online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.
Ingredients
4 beef round tip center steaks, cut 3/4 inch thick
1/3 cup country Dijon-style mustard
2 tablespoons coarsely ground mixed peppercorns
2 teaspoons ground cumin
1/4 cup butter, softened
1 tablespoon minced fresh cilantro
1 teaspoon minced garlic
2 fresh mild green chili peppers such as Anaheim peppers
Directions
Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.
Combine butter, cilantro and garlic in small bowl. Set aside.
Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)
Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.
Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
View online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
BAKED CHICKEN TENDERS
This recipe begins, “Make healthier chicken tenders at home using common corn flake crumbs, spices and herbs. These are also great for game day and kids love them! The nutritional information is for the chicken thigh version. If using chicken breast, the fat content will be reduced to about 3 total grams.”
Source: USDA; CNPP
Recipe Yield: 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipe/baked-chicken-tenders.
Ingredients
1 pound chicken thighs or breast, boneless, skinless
1 cup cereal crumbs, cornflake type
1/2 teaspoon Italian herb seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon paprika
Directions
Preheat oven to 400 degrees.
Lightly grease a cooking sheet.
Cut chicken into bite-sized pieces.
Place cornflakes in plastic bag and crush by using a rolling pin.
Add remaining ingredients to the crushed cornflakes. Close bag tightly and shake until blended.
Add a few of the chicken pieces at a time to crumb mixture and shake until evenly coated.
Place chicken pieces on cooking sheet so they are not touching.
Bake until golden brown, about 12-14 minutes.
Serve hot.
Nutritional Information Per Serving: Calories: 141; Fat: 5 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 344 mg; Cholesterol: 84 mg; Protein: 17 g; Carbohydrates: 7 g; Sugars: 1 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER
Recipe Yield: Makes 4 servings
Source: TBC
View online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.
Ingredients
4 beef round tip center steaks, cut 3/4 inch thick
1/3 cup country Dijon-style mustard
2 tablespoons coarsely ground mixed peppercorns
2 teaspoons ground cumin
1/4 cup butter, softened
1 tablespoon minced fresh cilantro
1 teaspoon minced garlic
2 fresh mild green chili peppers such as Anaheim peppers
Directions
Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.
Combine butter, cilantro and garlic in small bowl. Set aside.
Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)
Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.
Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Yield: 4 servings
Source: Hellmann's
View online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
BAKED CHICKEN TENDERS
This recipe begins, “Make healthier chicken tenders at home using common corn flake crumbs, spices and herbs. These are also great for game day and kids love them! The nutritional information is for the chicken thigh version. If using chicken breast, the fat content will be reduced to about 3 total grams.”
Source: USDA; CNPP
Recipe Yield: 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipe/baked-chicken-tenders.
Ingredients
1 pound chicken thighs or breast, boneless, skinless
1 cup cereal crumbs, cornflake type
1/2 teaspoon Italian herb seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon paprika
Directions
Preheat oven to 400 degrees.
Lightly grease a cooking sheet.
Cut chicken into bite-sized pieces.
Place cornflakes in plastic bag and crush by using a rolling pin.
Add remaining ingredients to the crushed cornflakes. Close bag tightly and shake until blended.
Add a few of the chicken pieces at a time to crumb mixture and shake until evenly coated.
Place chicken pieces on cooking sheet so they are not touching.
Bake until golden brown, about 12-14 minutes.
Serve hot.
Nutritional Information Per Serving: Calories: 141; Fat: 5 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 344 mg; Cholesterol: 84 mg; Protein: 17 g; Carbohydrates: 7 g; Sugars: 1 g
Friday, March 29, 2019
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Moroccan Spiced Turkey Burgers and Mocha Cheesecake Bars. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
BASIL FOCACCIA WEDGES
Recipe Yield: Yield: 12 servings.Serving size: 2 pieces.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org. Book Title: “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/basil-focaccia-wedges.
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F.
Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Fat: 4.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 320 mg; Cholesterol: 5 mg; Protein: 5 g; Carbohydrates: 18 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
BASIL FOCACCIA WEDGES
Recipe Yield: Yield: 12 servings.Serving size: 2 pieces.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org. Book Title: “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/basil-focaccia-wedges.
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F.
Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Fat: 4.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 320 mg; Cholesterol: 5 mg; Protein: 5 g; Carbohydrates: 18 g
Thursday, February 28, 2019
Baked Goods
If you're like so many of us, you may have thought that having diabetes meant no more baked good.
Fortunately, that's not true. As long as one takes certain precautions, fixes baked goodies without overloading them with stuff that will trigger a rise in your blood sugar, and eat in moderation, you should be fine. (Of course, as with everything else, check with your doctor and/or nutritionist to make sure it's all good!)
These six recipes, all from Diabetic Gourmet, are safe for most diabetics (again, moderation being important), including Vanilla Cream Puffs, Mocha Cheesecake Bars, and Applesauce Brownies. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies
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; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
Fortunately, that's not true. As long as one takes certain precautions, fixes baked goodies without overloading them with stuff that will trigger a rise in your blood sugar, and eat in moderation, you should be fine. (Of course, as with everything else, check with your doctor and/or nutritionist to make sure it's all good!)
These six recipes, all from Diabetic Gourmet, are safe for most diabetics (again, moderation being important), including Vanilla Cream Puffs, Mocha Cheesecake Bars, and Applesauce Brownies. Enjoy!
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies
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; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
Friday, February 22, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Classic Beef Stew and Baja Turkey Chili. Enjoy!
MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT
This recipe begins, “The word ragout refers to a main dish, French-style stew. It is typically hearty and features well-seasoned meat or fish, often stewed along with vegetables. This is a very flavorful ragout which features chicken, eggplant, zucchini, tomatoes and olives.”
Recipe Yield: Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout
Ingredients
1-1/2 to 2 pounds chicken leg quarters
3 tablespoons olive oil, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
1 small eggplant, cut into 1/2-inch dice
1 medium zucchini, cut into 1/2-inch dice
1 small onion, diced
2 cloves garlic, minced
1/4 cup white wine or water
1 (14.5 ounce) can diced tomatoes with juices
1/4 cup pimento-stuffed green olives, roughly chopped
2 tablespoons capers, rinsed
2 tablespoons red wine vinegar
1 teaspoon sugar
2 tablespoons parsley, minced
Directions
In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.
Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.
Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.
To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.
Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT
This recipe begins, “The word ragout refers to a main dish, French-style stew. It is typically hearty and features well-seasoned meat or fish, often stewed along with vegetables. This is a very flavorful ragout which features chicken, eggplant, zucchini, tomatoes and olives.”
Recipe Yield: Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout
Ingredients
1-1/2 to 2 pounds chicken leg quarters
3 tablespoons olive oil, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
1 small eggplant, cut into 1/2-inch dice
1 medium zucchini, cut into 1/2-inch dice
1 small onion, diced
2 cloves garlic, minced
1/4 cup white wine or water
1 (14.5 ounce) can diced tomatoes with juices
1/4 cup pimento-stuffed green olives, roughly chopped
2 tablespoons capers, rinsed
2 tablespoons red wine vinegar
1 teaspoon sugar
2 tablespoons parsley, minced
Directions
In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.
Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.
Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.
To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.
Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
Wednesday, February 13, 2019
Wednesday Recipes
Today's offerings include Oven-Fried Chicken and Asian Beef Kabobs. Enjoy!
DULCE DE LECHE CHEESECAKE
Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)
Source: Splenda
View this deliciousness at https://diabeticgourmet.com/diabetic-recipes/dulce-de-leche-cheesecake.
Ingredients
Crust:
1 cup graham cracker crumbs
3 tablespoons butter, melted
Filling:
3 (8 ounce) packages reduced-fat cream cheese
1 cup SPLENDA No Calorie Sweetener, Granulated
2 tablespoons all-purpose flour
2 teaspoons vanilla
3 eggs
1/3 cup reduced fat milk
1/2 cup dulce de leche
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese, SPLENDA Granulated Sweetener and flour together until well mixed and smooth. Add vanilla and mix until smooth. Add eggs one at a time, beating well after each addition. Mix until smooth. Add milk and mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add dulce de leche and stir until well combined.
Pour plain batter over crust. Top with dulce de leche batter by placing rounded spoonfuls over the cheesecake batter and gently swirl into plain batter with the tip of knife or spatula.
Bake 45-55 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking).
Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4 – 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 210; Fat: 12 g; Saturated Fat: 7 g; Sodium: 210 mg; Cholesterol: 70 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 11 g
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
View online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
MEXICAN CHICKEN SOUP
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
DULCE DE LECHE CHEESECAKE
Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)
Source: Splenda
View this deliciousness at https://diabeticgourmet.com/diabetic-recipes/dulce-de-leche-cheesecake.
Ingredients
Crust:
1 cup graham cracker crumbs
3 tablespoons butter, melted
Filling:
3 (8 ounce) packages reduced-fat cream cheese
1 cup SPLENDA No Calorie Sweetener, Granulated
2 tablespoons all-purpose flour
2 teaspoons vanilla
3 eggs
1/3 cup reduced fat milk
1/2 cup dulce de leche
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese, SPLENDA Granulated Sweetener and flour together until well mixed and smooth. Add vanilla and mix until smooth. Add eggs one at a time, beating well after each addition. Mix until smooth. Add milk and mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add dulce de leche and stir until well combined.
Pour plain batter over crust. Top with dulce de leche batter by placing rounded spoonfuls over the cheesecake batter and gently swirl into plain batter with the tip of knife or spatula.
Bake 45-55 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking).
Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4 – 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 210; Fat: 12 g; Saturated Fat: 7 g; Sodium: 210 mg; Cholesterol: 70 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 11 g
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
View online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
MEXICAN CHICKEN SOUP
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/mexican-chicken-soup.
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 280 mg; Cholesterol: 75 mg; Protein: 33 g; Carbohydrates: 14 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
Monday, December 17, 2018
Meatless Monday
It's time for another Meatless Monday. For anyone who wonders if one can follow a diet plan that is diabetic-friendly, vegetarian, and can be part of a holiday table, today's post should help settle those concerns. Check out the Apple and Squash Bake or the Gingerbread Man Cookies, and go from there. And as always: Enjoy!
HAPPY HOLIDAY PUMPKIN PIE
Recipe Yield: Serves: 8
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/happy-holiday-pumpkin-pie.
Ingredients
1 prepared pie crust
1 (15 ounce) can pumpkin puree
3/4 cup SPLENDA No Calorie Sweetener, Granulated
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
1/2 cup fat free half-and-half
1/2 cup egg substitute
3 tablespoons heavy cream
1 tablespoon vanilla
Directions
Preheat oven to 400 degrees F.
Blend pumpkin puree, SPLENDA Granulated Sweetener, cornstarch, spices, and salt in a medium bowl. Mix until all ingredients are well blended. Add remaining ingredients and mix well.
Pour into prepared piecrust. Bake in preheated 400 degrees F oven for 35-40 minutes or until set in the center and the crust is golden brown.
Nutritional Information Per Serving: Calories: 190; Fat: 10 g; Saturated Fat: 3.5 g; Fiber: 3 g; Sodium: 330 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 19 g; Sugars: 3 g
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
APPLE AND SQUASH BAKE
This begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F.
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
GINGERBREAD MAN COOKIES
Recipe Yield: Yield: 54 servingsServing Size: 1 cookie
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/gingerbread-man-cookies.
Ingredients
6 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
4 teaspoons ground ginger
4 teaspoons cinnamon
1 1/2 teaspoons ground cloves
1 cup unsalted butter, softened
1 cup SPLENDA No Calorie Sweetener, Granulated
1 teaspoon salt
2 eggs
1 cup molasses
3 tablespoons water
Directions
Blend together flour, baking soda, baking powder, and spices in a large mixing bowl.
Cream butter, SPLENDA Granulated Sweetener and salt together in a large mixing bowl. Add eggs one at a time, beating well after each addition. Add the molasses and water. Stir well. Add the flour mixture and stir until well blended. Refrigerate dough 1-2 hours before rolling out and cutting into shapes.
Preheat oven to 350 degrees F. Roll cookie dough out slightly less than 1/4 inch. Cut into desired shapes. Bake in preheated oven 8-10 minutes or until lightly browned on the bottom.
Nutritional Information Per Serving: Calories: 100; Fat: 4 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 75 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 4 g
HAPPY HOLIDAY PUMPKIN PIE
Recipe Yield: Serves: 8
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/happy-holiday-pumpkin-pie.
Ingredients
1 prepared pie crust
1 (15 ounce) can pumpkin puree
3/4 cup SPLENDA No Calorie Sweetener, Granulated
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
1/2 cup fat free half-and-half
1/2 cup egg substitute
3 tablespoons heavy cream
1 tablespoon vanilla
Directions
Preheat oven to 400 degrees F.
Blend pumpkin puree, SPLENDA Granulated Sweetener, cornstarch, spices, and salt in a medium bowl. Mix until all ingredients are well blended. Add remaining ingredients and mix well.
Pour into prepared piecrust. Bake in preheated 400 degrees F oven for 35-40 minutes or until set in the center and the crust is golden brown.
Nutritional Information Per Serving: Calories: 190; Fat: 10 g; Saturated Fat: 3.5 g; Fiber: 3 g; Sodium: 330 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 19 g; Sugars: 3 g
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
APPLE AND SQUASH BAKE
This begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F.
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
GINGERBREAD MAN COOKIES
Recipe Yield: Yield: 54 servingsServing Size: 1 cookie
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/gingerbread-man-cookies.
Ingredients
6 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
4 teaspoons ground ginger
4 teaspoons cinnamon
1 1/2 teaspoons ground cloves
1 cup unsalted butter, softened
1 cup SPLENDA No Calorie Sweetener, Granulated
1 teaspoon salt
2 eggs
1 cup molasses
3 tablespoons water
Directions
Blend together flour, baking soda, baking powder, and spices in a large mixing bowl.
Cream butter, SPLENDA Granulated Sweetener and salt together in a large mixing bowl. Add eggs one at a time, beating well after each addition. Add the molasses and water. Stir well. Add the flour mixture and stir until well blended. Refrigerate dough 1-2 hours before rolling out and cutting into shapes.
Preheat oven to 350 degrees F. Roll cookie dough out slightly less than 1/4 inch. Cut into desired shapes. Bake in preheated oven 8-10 minutes or until lightly browned on the bottom.
Nutritional Information Per Serving: Calories: 100; Fat: 4 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 75 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 4 g
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