While many of us think of soup as cool or cold weather fare, it's something that can be enjoyed any time. I still have good memories of my mom's homemade soup, served from a large white tureen.
Here are six yummy homemade soup recipes to help you through the day, including French Country Bean Soup and Minestrone Soup. Enjoy!
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Showing posts with label Curried Potato Chowder. Show all posts
Showing posts with label Curried Potato Chowder. Show all posts
Thursday, June 7, 2018
Wednesday, June 6, 2018
Wednesday Recipes
Here we are, half-way through the week. If we made it this far, we can make it the rest of the way to the weekend!
Here are six yummy recipes to help you through the day (and the rest of the week), including Twice Baked Sweet Potatoes with Bacon and Chives (very yummy!) and Tuscan Chicken Breasts with Polenta. Enjoy!
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-scones
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 ° F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 ° F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
Here are six yummy recipes to help you through the day (and the rest of the week), including Twice Baked Sweet Potatoes with Bacon and Chives (very yummy!) and Tuscan Chicken Breasts with Polenta. Enjoy!
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-scones
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 ° F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 ° F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
Tuesday, May 22, 2018
Tuesday Recipes
Here are today's six yummy recipes to help you through the day, including Skillet Stew and Chocolate-Cherry Parfait. Enjoy!
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
SPINACH SOUFFLE
Recipe Yield: Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-souffle.
Ingredients
1 small onion, minced
1 teaspoon margarine
3 tablespoons flour
1/2 teaspoon ground nutmeg
1/2 cup fat-free milk
1/2 cup reduced-sodium fat-free beef, or vegetable broth
2 egg yolks, lightly beaten
1 package (10-oz) frozen chopped spinach, thawed, well drained
Pinch white pepper
4 egg whites
Pinch cream of tartar
Directions
Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.
Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into souffle dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 118; Fat: 3.9 g; Sodium: 167 mg; Cholesterol: 107.1 mg; Protein: 9.7 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Vegetable, 1/2 Bread, 1 Meat
SKILLET STEW
View this at http://www.diabeticconnect.com/diabetic-recipes/general/3519-skillet-stew
Ingredients
12 oz. ground turkey
3/4 cup fresh chopped onion
1 1/2 cups fresh chopped celery
2 cups fresh mushroom slices
1 3/4 cups fat-free unsalted beef broth
5 oz. potatoes, Yukon Gold, cooked, sliced
10 3/4 oz. soup, tomato, creamy (such as Healthy Request)
1 tsp. dried parsley
1/4 tsp. black pepper
Directions
Brown meat in a skillet sprayed with butter-flavored cooking spray.
Stir in onion, celery, mushroom slices, and beef broth. Cook over medium heat for about 20 minutes, stirring occasionally.
Mix in potatoes, tomato soup, parsley flakes, and black pepper.
Lower the heat and simmer for 5 minutes, stirring often.
Nutritional Facts: Servings: 4; Calories: 232.2; Total Carbs: 16.7 g; Dietary Fiber: 2.5 g; Sugars: 5.6 g; Total Fat: 9.8 g; Saturated Fat: 2.7 g; Unsaturated Fat: 7.1 g; Potassium: 461.4 mg; Protein: 19.2 g; Sodium: 356.2 mg
Diabetic Exchanges: 1/2 Fat; 2 1/4 Meat; 1/4 Starch; 2 Vegetable; 2 1/2 Very Lean Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
SPINACH SOUFFLE
Recipe Yield: Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-souffle.
Ingredients
1 small onion, minced
1 teaspoon margarine
3 tablespoons flour
1/2 teaspoon ground nutmeg
1/2 cup fat-free milk
1/2 cup reduced-sodium fat-free beef, or vegetable broth
2 egg yolks, lightly beaten
1 package (10-oz) frozen chopped spinach, thawed, well drained
Pinch white pepper
4 egg whites
Pinch cream of tartar
Directions
Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.
Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into souffle dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 118; Fat: 3.9 g; Sodium: 167 mg; Cholesterol: 107.1 mg; Protein: 9.7 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Vegetable, 1/2 Bread, 1 Meat
SKILLET STEW
View this at http://www.diabeticconnect.com/diabetic-recipes/general/3519-skillet-stew
Ingredients
12 oz. ground turkey
3/4 cup fresh chopped onion
1 1/2 cups fresh chopped celery
2 cups fresh mushroom slices
1 3/4 cups fat-free unsalted beef broth
5 oz. potatoes, Yukon Gold, cooked, sliced
10 3/4 oz. soup, tomato, creamy (such as Healthy Request)
1 tsp. dried parsley
1/4 tsp. black pepper
Directions
Brown meat in a skillet sprayed with butter-flavored cooking spray.
Stir in onion, celery, mushroom slices, and beef broth. Cook over medium heat for about 20 minutes, stirring occasionally.
Mix in potatoes, tomato soup, parsley flakes, and black pepper.
Lower the heat and simmer for 5 minutes, stirring often.
Nutritional Facts: Servings: 4; Calories: 232.2; Total Carbs: 16.7 g; Dietary Fiber: 2.5 g; Sugars: 5.6 g; Total Fat: 9.8 g; Saturated Fat: 2.7 g; Unsaturated Fat: 7.1 g; Potassium: 461.4 mg; Protein: 19.2 g; Sodium: 356.2 mg
Diabetic Exchanges: 1/2 Fat; 2 1/4 Meat; 1/4 Starch; 2 Vegetable; 2 1/2 Very Lean Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
Friday, May 4, 2018
Friday Recipes
Here are today's six yummy recipes to help you through the weekend, including Turkey London Broil and Date Nut Bread. Enjoy!
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
EGGPLANT AND TOMATO CASSEROLE
Recipe Yield: Serves: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
TOMATO AND RED ONION SALAD
This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Recipe Yield: Serves 8.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
EGGPLANT AND TOMATO CASSEROLE
Recipe Yield: Serves: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
TOMATO AND RED ONION SALAD
This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Recipe Yield: Serves 8.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
Friday, April 6, 2018
Friday Recipes
It's Friday, time to get ready for the weekend. Here are six yummy recipes to help you through the weekend (or anytime), including Ratatouille and Curried Potato Chowder. Enjoy!
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Thursday, April 5, 2018
Soup
When it's cold out, is there anything better than homemade soup to warm you up? Here are six yummy soup recipes to help you through the day, including Turkey-Vegetable Soup and 30-Minute Minestrone with Barley. Enjoy!
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
Tuesday, March 27, 2018
Tuesday Recipes
Here are today's six recipes, including Chicken Jambalaya and Baked Sweet Potatoes with Bacon and Chives. Enjoy!
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
CAULIFLOWER AND BROCCOLI STEW
This recipe begins, “This stew is made up of super foods your body craves. Broccoli contains a large amount of vitamin A and vitamin K, and cholesterol-lowering properties. Cauliflower is known for helping prevent numerous forms of cancer and boosting heart health.”
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/2254-cauliflower-and-broccoli-stew
Ingredients
1 cup mushrooms, sliced
1/2 cup onion
4 cups low sodium chicken stock
2 cups cauliflower florets
2 cups broccoli florets
3 medium carrots peeled and diced
1 clove of garlic, minced
1 T. fresh basil
2 tsp olive oil
Directions
Saute garlic and onions until just tender. Add mushrooms and saute. Add chicken stock and bring to a boil. Add cauliflower and carrots, cover and cook for 5 minutes. Stir in broccoli and basil, cover and cook for 10 minutes until cooked through.
Nutritional Facts: Servings: 6; Calories – 60; Carbohydrates – 9 g; Total Fat – 2.5 g; Saturated Fat – 0 g; Protein – 3.5 g; Sodium – 89 mg; Dietary Fiber – 3 g
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
CAULIFLOWER AND BROCCOLI STEW
This recipe begins, “This stew is made up of super foods your body craves. Broccoli contains a large amount of vitamin A and vitamin K, and cholesterol-lowering properties. Cauliflower is known for helping prevent numerous forms of cancer and boosting heart health.”
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/2254-cauliflower-and-broccoli-stew
Ingredients
1 cup mushrooms, sliced
1/2 cup onion
4 cups low sodium chicken stock
2 cups cauliflower florets
2 cups broccoli florets
3 medium carrots peeled and diced
1 clove of garlic, minced
1 T. fresh basil
2 tsp olive oil
Directions
Saute garlic and onions until just tender. Add mushrooms and saute. Add chicken stock and bring to a boil. Add cauliflower and carrots, cover and cook for 5 minutes. Stir in broccoli and basil, cover and cook for 10 minutes until cooked through.
Nutritional Facts: Servings: 6; Calories – 60; Carbohydrates – 9 g; Total Fat – 2.5 g; Saturated Fat – 0 g; Protein – 3.5 g; Sodium – 89 mg; Dietary Fiber – 3 g
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
Wednesday, March 14, 2018
Soup's On!
When I was growing up, it seemed that my mother would make a huge steaming pot of homemade soup at least once a month, then serve it out of an antique soup tureen. Maybe she needed an excuse to use the tureen, or use up left-overs, or simply fix something hot and filling. Either way, the thought of homemade soups bring back memories.
Here are six yummy diabetic-approved soup recipes that I'm sure my mother would have been proud to serve, including Calypso Beef Soup and Turkey-Vegetable Soup. Enjoy!
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
VIETNAMESE PHO
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes: This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
CALYPSO BEEF SOUP
This recipe begins, “Warm up with the taste of the Caribbean. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Recipe Yield: Makes 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/calypso-beef-soup
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Fat: 11 g; Saturated Fat: 6 g; Fiber: 4 g; Sodium: 327 mg; Cholesterol: 76 mg; Protein: 30 g; Carbohydrates: 22 g
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Here are six yummy diabetic-approved soup recipes that I'm sure my mother would have been proud to serve, including Calypso Beef Soup and Turkey-Vegetable Soup. Enjoy!
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
VIETNAMESE PHO
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes: This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
CALYPSO BEEF SOUP
This recipe begins, “Warm up with the taste of the Caribbean. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Recipe Yield: Makes 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/calypso-beef-soup
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Fat: 11 g; Saturated Fat: 6 g; Fiber: 4 g; Sodium: 327 mg; Cholesterol: 76 mg; Protein: 30 g; Carbohydrates: 22 g
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
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