It's finally Friday. Here are six yummy recipes to help you through the weekend, including Baked Chicken with 40 Cloves of Garlic and Corn Bread. Enjoy!
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
Showing posts with label Creamy Cauliflower Puree. Show all posts
Showing posts with label Creamy Cauliflower Puree. Show all posts
Friday, March 12, 2021
Monday, June 18, 2018
Meatless Monday
It's Monday, which means it's Meatless Monday. That said, here are today's six diabetic vegetarian recipes to try, including Lemon-Glazed Baby Carrots and Indonesian Tofu and Vegetable Stew. Enjoy!
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
Monday, February 19, 2018
Meatless Monday
It's Meatless Monday, time for six diabetic vegetarian recipes, including Indonesian Tofu and Vegetable Stew and Tangy Coconut Tartlets. Enjoy!
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
Monday, January 22, 2018
Meatless Monday
It's time for another Meatless Monday. Here are today's six diabetic vegetarian recipes to try out, including Indonesian Tofu and Vegetable Stew and Ginger Spice Biscotti. Enjoy!
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
Monday, January 9, 2017
Meatless Monday
It's Monday - the second one of the new year - which means it's Meatless Monday. That said, here are today's six diabetic vegetarian recipes to try. Enjoy!
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
IRISH WHOLE WHEAT SODA BREAD
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg Diabetic Exchanges: 1-1/2 Starch/Bread
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/950.shtml
Note: This recipe originally called for chicken or vegetable stock. I've changed that to only vegetable stock.
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
TANGY COCONUT TARTLETS
Yield: 24 servings
Serving Size: 1 tartlet
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/1185.shtml
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F. Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Calories from Fat: 15; Protein: 2 g; Fat: 1.5 g; Sodium: 85 mg; Cholesterol: 0 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 14 g
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
Friday, July 22, 2016
Friday Recipes
Finally, it's Friday! Here are six yummy, healthy diabetic recipes to help you through the weekend. Enjoy!
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
FRUIT SCONES
Yield: Makes 18
Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.
Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
PUMPKIN-MAPLE CRUSTLESS CHEESECAKE
This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”
Servings: 12
Serving Size: 1 slice (1/12 of cheesecake).
View online: http://diabeticgourmet.com/recipes/html/1279.shtml
Ingredients
3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds
1/3 cup Splenda Brown Sugar Blend
3 large eggs
1 (15 ounce) can pumpkin puree
1/2 cup low-fat maple or vanilla yogurt
2 tablespoons all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon imitation maple or rum flavoring
1 teaspoon vanilla extract
1/4 cup thinly sliced crystallized ginger (garnish)
Directions
Preheat oven to 350 degrees F. Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.
Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.
Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.
Let stand at room temperature 30 minutes. Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.
When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.
Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 16 g
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
FRUIT SCONES
Yield: Makes 18
Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.
Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
PUMPKIN-MAPLE CRUSTLESS CHEESECAKE
This recipe begins, “Enjoy the warm flavors of pumpkin, maple, and ginger with this crustless cheesecake.”
Servings: 12
Serving Size: 1 slice (1/12 of cheesecake).
View online: http://diabeticgourmet.com/recipes/html/1279.shtml
Ingredients
3 (8 ounce) packages fat-free cream cheese, warmed in a microwave for 15 seconds
1/3 cup Splenda Brown Sugar Blend
3 large eggs
1 (15 ounce) can pumpkin puree
1/2 cup low-fat maple or vanilla yogurt
2 tablespoons all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon imitation maple or rum flavoring
1 teaspoon vanilla extract
1/4 cup thinly sliced crystallized ginger (garnish)
Directions
Preheat oven to 350 degrees F. Coat the bottom and sides of a 9-inch spring form pan with non-stick cooking spray.
Using an electric mixer, beat cream cheese and Splenda Brown Sugar Blend until smooth. Beat in eggs one at a time. Blend in pumpkin, yogurt, flour, cinnamon, ground ginger, maple flavoring, and vanilla.
Pour filling into prepared pan. Bake until outer rim is puffy and center is slightly wobbly, about 1 hour and 10 minutes. Remove from oven and run a butter knife around the inner edge but do not remove the pan side.
Let stand at room temperature 30 minutes. Refrigerate warm cake, uncovered, until cold. Then cover with foil and refrigerate at least 4 hours (or up to 3 days). Remove 1 hour before serving.
When ready to serve, carefully remove side of pan. Cut into 12 wedges with wet knife wiped clean between cuts. Garnish with crystallized ginger, if desired.
Nutritional Information Per Serving: Calories: 130; Protein: 11 g; Fat: 2.5 g; Sodium: 420 mg; Cholesterol: 60 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 16 g
Friday, June 10, 2016
Friday Recipes
Here are today's six recipes to help you through the weekend. Enjoy!
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
Thursday, March 10, 2016
Thursday Recipes
Here are today's six recipes. Enjoy!
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking soda
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Carbohydrates: 19 g; Cholesterol: 12 g; Sodium: 109 mg; Fat: 3 g; Exchanges: 1 Starch, 1/2 Fat
FRESH CRANBERRY AND WILD RICE STUFFING
This recipe, from Diabetic Gourmet, can be found online at http://diabeticgourmet.com/recipes/html/184.shtml. This is for 4 servings.
Ingredients
1/2 cup wild rice, uncooked
1 cup water
1/4 cup raisins, dark or golden
5 scallions, chopped
1 tablespoon canola oil
1/2 cup celery, or fennel bulb, chopped
1 cup fresh cranberries
1 tablespoon orange rind-grated
1/2 teaspoon dried thyme
Directions
Put the wild rice in a saucepan.
Add the water and raisins and cook over medium heat for 1 hour, or until the rice is tender. Drain.
Saute the onions and celery (or fennel bulb) in the oil until tender.
Add the cranberries, orange rind, thyme and rice.
Serve as a side dish; this stuffing goes great with poultry dishes such as cornish game hen, as well as lighter pork dishes such as pan seared pork loin.
Nutritional Information (Per Serving): Calories: 135; Sodium: 111 mg; Cholesterol: 1 mg; Fat: 2 g; Carbohydrates: 26 g; Exchanges: 2 Starch/Bread
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Yield: 8 to 12 wedges (4 servings)
View Online: http://diabeticgourmet.com/recipes/html/804.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Nutritional Information (Per Serving): Calories: 136; Protein: 3 g; Sodium: 155 mg; Cholesterol: 0 mg; Fat: 3 g; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Starch, 1/2 Fat
BAKED POTATO PANCAKES
Found online at http://diabeticgourmet.com/recipes/html/436.shtml Makes about 16 pancakes or 8 servings.
Ingredients
Canola oil cooking spray
6 medium Yukon Gold potatoes peeled
2 large carrots, scraped
1/4 cup all-purpose flour
1/4 cup flat-leaf parsley, finely minced
1/4 cup green onion, finely chopped
2 large eggs, beaten
1 Tbsp. canola oil
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
reduced-fat sour cream or applesauce (optional)
Directions
Preheat oven to 450 degrees. Spray large non-stick baking sheet with oil spray. Coarsely grate potatoes and carrots. Place them in large sieve. Set sieve into a large bowl so it nestles securely. Squeeze vegetables to wring out as much liquid as possible. If vegetables still feel wet, pat dry with paper towels, then transfer them to a mixing bowl. Stir in flour, parsley, onion, eggs, oil, salt and pepper, making sure ingredients are well combined.
Spoon small mounds of the mixture on the baking sheet to form 2 1/2-inch pancakes, leaving 1 inch between each. Bake latkes until golden brown, 6 to 8 minutes per side, turning once with spatula. Pancakes can also be made in a pan, preferably non-stick, with a light coating of canola oil spray on the bottom. Heat pan to high, then reduce to medium or medium-high heat. Transfer cooked pancakes to warm plates or a serving platter and serve at once. If desired, serve with low-fat sour cream or applesauce.
Nutritional Information (Per Serving): Calories: 251; Protein:6 g; Sodium: 185 mg; Fat: 3 g; Carbohydrates: 50 g; Exchanges: 3-1/2 Starch/Bread, 1 Lean Meat
SUMMER GARDEN PILAF
Yield: 7 servings; Serving size: 3/4 cup
View Online: http://diabeticgourmet.com/recipes/html/784.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender.
Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Protein: 3.3 g; Sodium: 138 mg; Cholesterol: 0 mg; Fat: 2.9 g; Saturated Fat: 0.4 g; Dietary Fiber: 2.7 g; Carbohydrates: 26 g; Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking soda
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Carbohydrates: 19 g; Cholesterol: 12 g; Sodium: 109 mg; Fat: 3 g; Exchanges: 1 Starch, 1/2 Fat
FRESH CRANBERRY AND WILD RICE STUFFING
This recipe, from Diabetic Gourmet, can be found online at http://diabeticgourmet.com/recipes/html/184.shtml. This is for 4 servings.
Ingredients
1/2 cup wild rice, uncooked
1 cup water
1/4 cup raisins, dark or golden
5 scallions, chopped
1 tablespoon canola oil
1/2 cup celery, or fennel bulb, chopped
1 cup fresh cranberries
1 tablespoon orange rind-grated
1/2 teaspoon dried thyme
Directions
Put the wild rice in a saucepan.
Add the water and raisins and cook over medium heat for 1 hour, or until the rice is tender. Drain.
Saute the onions and celery (or fennel bulb) in the oil until tender.
Add the cranberries, orange rind, thyme and rice.
Serve as a side dish; this stuffing goes great with poultry dishes such as cornish game hen, as well as lighter pork dishes such as pan seared pork loin.
Nutritional Information (Per Serving): Calories: 135; Sodium: 111 mg; Cholesterol: 1 mg; Fat: 2 g; Carbohydrates: 26 g; Exchanges: 2 Starch/Bread
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Yield: 8 to 12 wedges (4 servings)
View Online: http://diabeticgourmet.com/recipes/html/804.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Nutritional Information (Per Serving): Calories: 136; Protein: 3 g; Sodium: 155 mg; Cholesterol: 0 mg; Fat: 3 g; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Starch, 1/2 Fat
BAKED POTATO PANCAKES
Found online at http://diabeticgourmet.com/recipes/html/436.shtml Makes about 16 pancakes or 8 servings.
Ingredients
Canola oil cooking spray
6 medium Yukon Gold potatoes peeled
2 large carrots, scraped
1/4 cup all-purpose flour
1/4 cup flat-leaf parsley, finely minced
1/4 cup green onion, finely chopped
2 large eggs, beaten
1 Tbsp. canola oil
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
reduced-fat sour cream or applesauce (optional)
Directions
Preheat oven to 450 degrees. Spray large non-stick baking sheet with oil spray. Coarsely grate potatoes and carrots. Place them in large sieve. Set sieve into a large bowl so it nestles securely. Squeeze vegetables to wring out as much liquid as possible. If vegetables still feel wet, pat dry with paper towels, then transfer them to a mixing bowl. Stir in flour, parsley, onion, eggs, oil, salt and pepper, making sure ingredients are well combined.
Spoon small mounds of the mixture on the baking sheet to form 2 1/2-inch pancakes, leaving 1 inch between each. Bake latkes until golden brown, 6 to 8 minutes per side, turning once with spatula. Pancakes can also be made in a pan, preferably non-stick, with a light coating of canola oil spray on the bottom. Heat pan to high, then reduce to medium or medium-high heat. Transfer cooked pancakes to warm plates or a serving platter and serve at once. If desired, serve with low-fat sour cream or applesauce.
Nutritional Information (Per Serving): Calories: 251; Protein:6 g; Sodium: 185 mg; Fat: 3 g; Carbohydrates: 50 g; Exchanges: 3-1/2 Starch/Bread, 1 Lean Meat
SUMMER GARDEN PILAF
Yield: 7 servings; Serving size: 3/4 cup
View Online: http://diabeticgourmet.com/recipes/html/784.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender.
Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Protein: 3.3 g; Sodium: 138 mg; Cholesterol: 0 mg; Fat: 2.9 g; Saturated Fat: 0.4 g; Dietary Fiber: 2.7 g; Carbohydrates: 26 g; Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
Monday, August 17, 2015
Monday - Week Two
Hope your weekend was good. In the meantime, here are six recipes to get your week started. Enjoy!
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
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