It's Meatless Monday, time for another six diabetic and vegetarian recipes. Today's six recipes include Orange and Jicama Salad and Bruschetta. Enjoy!
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
Showing posts with label Cucumber Salad. Show all posts
Showing posts with label Cucumber Salad. Show all posts
Monday, July 16, 2018
Monday, February 13, 2017
Meatless Monday
It's Meatless Monday, time for another six diabetic and vegetarian recipes. Enjoy!
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
Friday, February 3, 2017
Friday Recipes
It's finally Friday! Here are today's six diabetic recipes to help you through the weekend. Enjoy!
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: "The Heart-Smart Diabetes Kitchen" by Chef Nancy Hughes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1263
View recipe with photo: http://diabeticgourmet.com/recipes/html/1263.shtml
Watch video on how to make it: http://diabeticgourmet.com/media/67.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F.
Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick.
Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.
To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk.
Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: "The Heart-Smart Diabetes Kitchen" by Chef Nancy Hughes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1263
View recipe with photo: http://diabeticgourmet.com/recipes/html/1263.shtml
Watch video on how to make it: http://diabeticgourmet.com/media/67.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F.
Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick.
Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.
To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk.
Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
Thursday, February 2, 2017
Thursday Recipes
Here are six recipes to help you through the day. Enjoy!
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
QUINOA ENCHILADA BAKE
This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”
http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake
Ingredients
1 TBSP olive oil
1 lb extra lean ground beef
1 medium yellow onion, chopped
1 medium green pepper, diced
3 cloves garlic finely chopped
1/2 cup dry quinoa
2 cups low sodium vegetable broth
10 oz. can diced tomatoes with green chilies, undrained
1 cup tomato sauce
2 TBSP chili powder
2 tsp cumin
Pepper to taste
1 can black beans
3/4 cup corn
Optional toppings:
Cheese, tomato, green onion, cilantro
Directions
Heat oil in a large skillet. Brown ground beef.
Add onion, pepper and garlic. Cook 2 minutes.
Pour into slow cooker along with remaining ingredients, except black beans and corn.
Cook on high for 3-31/2 hours.
40 minutes before it's done, add beans and corn. Heat last 40 minutes.
Serve over chopped romaine or tortilla (optional).
Top with desired toppings.
Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g
SLOW COOKER VEGETARIAN LASAGNA
This recipe begins, “This savory, vegetarian lasagna cooks is slow-cooked for three hours for a melt-in-your-mouth meal.”
This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7424-slow-cooker-vegetarian-lasagna
Ingredients
16 oz partly skim ricotta
3 garlic cloves, minced
1/4 tsp dried oregano
1/2 tsp pepper
1/4 tsp red pepper flakes (optional)
1/2 cup shredded Parmesan cheese
1 box lasagna noodles, UNCOOKED
28 oz diced tomatoes, drained
28 oz marinara sauce
1 handful flat leaf parsley, chopped
3 cups shredded mozzarella cheese
6 oz baby spinach (about 3-4 cups)
Directions
In a medium bowl add ricotta, peppers, red pepper flakes, oregano, garlic, and Parmesan cheese. Combine well; set aside.
In another medium bowl, combine diced tomatoes, pasta sauce, and parsley; set aside.
In a 6 quart slow cooker, add about 1 cup of tomato mixture to the bottom (enough to just cover the bottom). Add a layer of noodles on top, breaking to fit. Add half the baby spinach. Add 1/3 of the ricotta mixture, loosely spreading it around with spatula. Top with 1 cup of mozzarella cheese then 1/3 of the remaining tomato mixture. Add another layer of noodles, then repeat layering with spinach, ricotta, mozzarella, and tomato mixture. Top with noodle layer, then remaining ricotta, tomatoes, and then mozzarella.
Cover and cook on low for 3 hours, or until the noodles are tender. (You may leave the slow cooker on "Warm" until ready to eat).
Remove cover and allow to cook for at least 15 minutes. Slice and serve.
Nutritional Facts: Servings 6; Amount Per Serving: Calories 350; Total Fat 19 g; Saturated Fat 10 g; Cholesterol 55mg; Sodium 840mg; Potassium 1020 mg; Carbohydrate 29g; Dietary Fiber 6g; Protein 19g
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
QUINOA ENCHILADA BAKE
This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”
http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake
Ingredients
1 TBSP olive oil
1 lb extra lean ground beef
1 medium yellow onion, chopped
1 medium green pepper, diced
3 cloves garlic finely chopped
1/2 cup dry quinoa
2 cups low sodium vegetable broth
10 oz. can diced tomatoes with green chilies, undrained
1 cup tomato sauce
2 TBSP chili powder
2 tsp cumin
Pepper to taste
1 can black beans
3/4 cup corn
Optional toppings:
Cheese, tomato, green onion, cilantro
Directions
Heat oil in a large skillet. Brown ground beef.
Add onion, pepper and garlic. Cook 2 minutes.
Pour into slow cooker along with remaining ingredients, except black beans and corn.
Cook on high for 3-31/2 hours.
40 minutes before it's done, add beans and corn. Heat last 40 minutes.
Serve over chopped romaine or tortilla (optional).
Top with desired toppings.
Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g
SLOW COOKER VEGETARIAN LASAGNA
This recipe begins, “This savory, vegetarian lasagna cooks is slow-cooked for three hours for a melt-in-your-mouth meal.”
This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7424-slow-cooker-vegetarian-lasagna
Ingredients
16 oz partly skim ricotta
3 garlic cloves, minced
1/4 tsp dried oregano
1/2 tsp pepper
1/4 tsp red pepper flakes (optional)
1/2 cup shredded Parmesan cheese
1 box lasagna noodles, UNCOOKED
28 oz diced tomatoes, drained
28 oz marinara sauce
1 handful flat leaf parsley, chopped
3 cups shredded mozzarella cheese
6 oz baby spinach (about 3-4 cups)
Directions
In a medium bowl add ricotta, peppers, red pepper flakes, oregano, garlic, and Parmesan cheese. Combine well; set aside.
In another medium bowl, combine diced tomatoes, pasta sauce, and parsley; set aside.
In a 6 quart slow cooker, add about 1 cup of tomato mixture to the bottom (enough to just cover the bottom). Add a layer of noodles on top, breaking to fit. Add half the baby spinach. Add 1/3 of the ricotta mixture, loosely spreading it around with spatula. Top with 1 cup of mozzarella cheese then 1/3 of the remaining tomato mixture. Add another layer of noodles, then repeat layering with spinach, ricotta, mozzarella, and tomato mixture. Top with noodle layer, then remaining ricotta, tomatoes, and then mozzarella.
Cover and cook on low for 3 hours, or until the noodles are tender. (You may leave the slow cooker on "Warm" until ready to eat).
Remove cover and allow to cook for at least 15 minutes. Slice and serve.
Nutritional Facts: Servings 6; Amount Per Serving: Calories 350; Total Fat 19 g; Saturated Fat 10 g; Cholesterol 55mg; Sodium 840mg; Potassium 1020 mg; Carbohydrate 29g; Dietary Fiber 6g; Protein 19g
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
Subscribe to:
Posts (Atom)