Friday Recipes

It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Tikka Kebabs amd Turkey Casserole. Enjoy!

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313

View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

TIKKA KEBABS

Recipe Yield: Makes 4 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

Ingredients

1/2 cup low-fat plain yogurt

1 garlic clove, minced

1 tsp. grated fresh ginger, or 1/4 tsp. ground

1 tsp. tomato paste

1 Tbsp. curry powder

Salt and freshly ground black pepper, to taste

12 oz. boneless skinned chicken breast, cut in 24 pieces

8 1-inch cubes fresh or canned pineapple

1 medium red onion, cut in 20 wedges

1 large green bell pepper, cut in 20 pieces

Canola oil cooking spray

Directions

In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

Preheat grill or broiler. Soak skewers in water at least 15 minutes.

Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information Per Serving: Calories: 161; Fat: 2 g; Sodium: 81 mg; Protein: 23 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (4 servings)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat

Wednesday Recipes

It's Wednesday, half-way throuogh the week. Here are six diabetic recipes to help you through the day, including Curried Chicken with Apricots and Melon with Fresh Berry Sauce. Enjoy!

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

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 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

CHICKEN AND VEGETABLE CURRY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.

Ingredients

Vegetable Cooking Spray

12-16 ounces boneless, skinless chicken breast, cubed

1/2 cup chopped onion

2 cloves garlic

1 medium head cauliflower, cut into florets

2 medium potatoes, peeled, cut into 1/2-inch cubes

2 large carrots, cut into 1/2-inch slices

1-1/2 cups reduced sodium fat-free chicken broth

3/4 teaspoon ground turmeric

1/4 teaspoon dry mustard

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon flour

2 tablespoon cold water

1 large tomato, chopped

2 tablespoons finely chopped parsley

1-2 tablespoons lemon juice

Salt, cayenne, and black pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.

Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat

CURRIED CHICKEN WITH APRICOTS

Makes 6 servings.

View Online: http://diabeticgourmet.com/recipes/html/988.shtml

Ingredients

6 chicken breast halves, skinned

6 ounces dried apricots, cut in half

1/4 cup raisins

1 cup orange juice

1 tablespoon light margarine, melted

2 tablespoons minced onion

1 clove garlic, minced

1-1/2 teaspoons curry powder

1/2 teaspoon cinnamon

1/2 teaspoon chili powder

1/2 teaspoon salt

1/4 teaspoon ginger

1 bay leaf, broken

1/4 cup skim milk

Directions

In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.

In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.

In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.

Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.

If desired, garnish with red cherries and serve with rice.

Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g

MELON WITH FRESH BERRY SAUCE

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate

HOMEMADE GERMAN BEEF SAUSAGE

Recipe Yield: Yield: 4 servings

View online at https://diabeticgourmet.com/diabetic-recipes/homemade-german-beef-sausage.

Ingredients

1 pound 96% lean Ground Beef

2 cloves garlic, minced

1 teaspoon ground mace

1 teaspoon pepper

1/4 teaspoon salt

1/4 teaspoon ground allspice

1/4 teaspoon ground coriander

1/4 cup milk

Directions

Combine all ingredients in large bowl, mixing lightly but thoroughly. Form mixture into patties or use as crumbles following directions below.

To make patties, lightly shape beef mixture into four 1/2-inch thick patties. Heat large nonstick skillet over medium heat until hot. Add patties; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally.

To prepare crumbles, heat large nonstick skillet over medium heat until hot. Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.

Nutritional Information Per Serving: Calories: 164; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 0.3 g; Sodium: 210 mg; Cholesterol: 76 mg; Protein: 25 g; Carbohydrates: 1 g

Wednesday Recipes

We're half-way through the week. If we made it this far, we can make it to the weekend.

In the meantime, check out the Turkey Casserole, the Chicken With Peppers, and the rest of today's diabetic-friendly recipes. Enjoy!

QUICK MINESTRONE

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/quick-minestrone.

Ingredients

1/4 pound lean ham, cut into small pieces

1 can (10-3/4 oz.) condensed onion soup

2 cups canned tomatoes (with juice), cut into pieces

1/2 cup each: diced carrot and celery

1 medium zucchini, diced

1 large clove garlic, minced

1/3 cup minced fresh parsley

1 bay leaf

1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper

5 cups water

1 cup broken uncooked spaghetti

1 can (15 oz.) cannellini, navy or other white beans, undrained

1/4 cup grated Parmesan cheese

Directions

In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.

Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.

Nutritional Information Per Serving: Calories: 122; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Protein: 8.9 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

LEMON CHIFFON PIE

Recipe Yield: Servings: 8

View this online at http://diabeticgourmet.com/recipes/html/157.shtml

Ingredients

3 tbsp margarine

3 tbsp sugar

3/4 cup graham wafer crumbs

1/2 tsp lemon peel, grated

1/4 tsp cinnamon

1/8 tsp salt

1/4 tsp nutmeg

1/4 cup lemon juice

1/8 tsp allspice

1/2 cup sweetener equivalent to sugar

1 tbsp unflavored gelatine (1 pkg)

1/3 cup powdered skim milk

1/2 cup water

1/3 cup ice water

2 eggs, separated

1 tbsp lemon juice

Directions

Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.

In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.

Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.

Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch/Bread, 1 Fat

CHICKEN WITH PEPPERS

Recipe Yield: Servings: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-peppers.

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Protein: 28.5 g; Carbohydrates: 10 g

Diabetic Exchanges: 2 Vegetable, 3 Meat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

Friday Recipes

It's finally Friday, time to get ready for the weekend. Today's six recipes include Ratatouille and Chicken and Vegetable Curry. Enjoy!

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at 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

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at 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

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

CHICKEN AND VEGETABLE CURRY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.

Ingredients

Vegetable Cooking Spray

12-16 ounces boneless, skinless chicken breast, cubed

1/2 cup chopped onion

2 cloves garlic

1 medium head cauliflower, cut into florets

2 medium potatoes, peeled, cut into 1/2-inch cubes

2 large carrots, cut into 1/2-inch slices

1-1/2 cups reduced sodium fat-free chicken broth

3/4 teaspoon ground turmeric

1/4 teaspoon dry mustard

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon flour

2 tablespoon cold water

1 large tomato, chopped

2 tablespoons finely chopped parsley

1-2 tablespoons lemon juice

Salt, cayenne, and black pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.

Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

Wednesday Recipes

Here are six very yummy diabetic recipes to help you through the day, including Chicken Cordon Bleu, Turkey Casserole, and Lemon Chiffon Pie. (Yes, you can have an occasional slice of pie...this one is diabetic friendly. Just remember: moderation!) Enjoy!

QUICK MINESTRONE

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/quick-minestrone.

Ingredients

1/4 pound lean ham, cut into small pieces

1 can (10-3/4 oz.) condensed onion soup

2 cups canned tomatoes (with juice), cut into pieces

1/2 cup each: diced carrot and celery

1 medium zucchini, diced

1 large clove garlic, minced

1/3 cup minced fresh parsley

1 bay leaf

1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper

5 cups water

1 cup broken uncooked spaghetti

1 can (15 oz.) cannellini, navy or other white beans, undrained

1/4 cup grated Parmesan cheese

Directions

In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.

Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.

Nutritional Information Per Serving: Calories: 122; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Protein: 8.9 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

LEMON CHIFFON PIE

Recipe Yield: Servings: 8

View this online at http://diabeticgourmet.com/recipes/html/157.shtml

Ingredients

3 tbsp margarine

3 tbsp sugar

3/4 cup graham wafer crumbs

1/2 tsp lemon peel, grated

1/4 tsp cinnamon

1/8 tsp salt

1/4 tsp nutmeg

1/4 cup lemon juice

1/8 tsp allspice

1/2 cup sweetener equivalent to sugar

1 tbsp unflavored gelatine (1 pkg)

1/3 cup powdered skim milk

1/2 cup water

1/3 cup ice water

2 eggs, separated

1 tbsp lemon juice

Directions

Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.

In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.

Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.

Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch/Bread, 1 Fat

CHICKEN WITH PEPPERS

Recipe Yield: Servings: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-peppers.

Ingredients

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

1/2 teaspoon minced garlic

1 tablespoon olive oil

2 cups frozen stir-fry pepper blend

1 can (15 ounces) chunky Italian-seasoned tomato sauce

Salt and pepper, to taste

2 tablespoons grated Parmesan cheese

Directions

Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 215; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Protein: 28.5 g; Carbohydrates: 10 g

Diabetic Exchanges: 2 Vegetable, 3 Meat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

Wednesday Recipes

Here we are, half-way through the week. Today's yummy recipes include Chicken and Vegetable Curry, Curried Chicken with Apricots, and Melon with Fresh Berry Sauce, and are sure to help you through the day. Enjoy!

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

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 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

CHICKEN AND VEGETABLE CURRY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.

Ingredients

Vegetable Cooking Spray

12-16 ounces boneless, skinless chicken breast, cubed

1/2 cup chopped onion

2 cloves garlic

1 medium head cauliflower, cut into florets

2 medium potatoes, peeled, cut into 1/2-inch cubes

2 large carrots, cut into 1/2-inch slices

1-1/2 cups reduced sodium fat-free chicken broth

3/4 teaspoon ground turmeric

1/4 teaspoon dry mustard

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon flour

2 tablespoon cold water

1 large tomato, chopped

2 tablespoons finely chopped parsley

1-2 tablespoons lemon juice

Salt, cayenne, and black pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.

Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat

CURRIED CHICKEN WITH APRICOTS

Makes 6 servings.

View Online: http://diabeticgourmet.com/recipes/html/988.shtml

Ingredients

6 chicken breast halves, skinned

6 ounces dried apricots, cut in half

1/4 cup raisins

1 cup orange juice

1 tablespoon light margarine, melted

2 tablespoons minced onion

1 clove garlic, minced

1-1/2 teaspoons curry powder

1/2 teaspoon cinnamon

1/2 teaspoon chili powder

1/2 teaspoon salt

1/4 teaspoon ginger

1 bay leaf, broken

1/4 cup skim milk

Directions

In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.

In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.

In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.

Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.

If desired, garnish with red cherries and serve with rice.

Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g

MELON WITH FRESH BERRY SAUCE

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate

HOMEMADE GERMAN BEEF SAUSAGE

Recipe Yield: Yield: 4 servings

View online at https://diabeticgourmet.com/diabetic-recipes/homemade-german-beef-sausage.

Ingredients

1 pound 96% lean Ground Beef

2 cloves garlic, minced

1 teaspoon ground mace

1 teaspoon pepper

1/4 teaspoon salt

1/4 teaspoon ground allspice

1/4 teaspoon ground coriander

1/4 cup milk

Directions

Combine all ingredients in large bowl, mixing lightly but thoroughly. Form mixture into patties or use as crumbles following directions below.

To make patties, lightly shape beef mixture into four 1/2-inch thick patties. Heat large nonstick skillet over medium heat until hot. Add patties; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally.

To prepare crumbles, heat large nonstick skillet over medium heat until hot. Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.

Nutritional Information Per Serving: Calories: 164; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 0.3 g; Sodium: 210 mg; Cholesterol: 76 mg; Protein: 25 g; Carbohydrates: 1 g

Tuesday Recipes

Here are six yummy recipes to get you through the day, including Parmesan Chicken Topped with Spinach & Almonds and Tikka Kebabs. Enjoy!

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313

View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

TIKKA KEBABS

Recipe Yield: Makes 4 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

Ingredients

1/2 cup low-fat plain yogurt

1 garlic clove, minced

1 tsp. grated fresh ginger, or 1/4 tsp. ground

1 tsp. tomato paste

1 Tbsp. curry powder

Salt and freshly ground black pepper, to taste

12 oz. boneless skinned chicken breast, cut in 24 pieces

8 1-inch cubes fresh or canned pineapple

1 medium red onion, cut in 20 wedges

1 large green bell pepper, cut in 20 pieces

Canola oil cooking spray

Directions

In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

Preheat grill or broiler. Soak skewers in water at least 15 minutes.

Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information Per Serving: Calories: 161; Fat: 2 g; Sodium: 81 mg; Protein: 23 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (4 servings)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat

Friday Recipes

It's finally Friday, time to get ready for the weekend. Today's six recipes include Ratatouille and Chicken and Vegetable Curry. Enjoy!

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at 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

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at 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

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

CHICKEN AND VEGETABLE CURRY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.

Ingredients

Vegetable Cooking Spray

12-16 ounces boneless, skinless chicken breast, cubed

1/2 cup chopped onion

2 cloves garlic

1 medium head cauliflower, cut into florets

2 medium potatoes, peeled, cut into 1/2-inch cubes

2 large carrots, cut into 1/2-inch slices

1-1/2 cups reduced sodium fat-free chicken broth

3/4 teaspoon ground turmeric

1/4 teaspoon dry mustard

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon flour

2 tablespoon cold water

1 large tomato, chopped

2 tablespoons finely chopped parsley

1-2 tablespoons lemon juice

Salt, cayenne, and black pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.

Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's yummy offerings include Baked Cajun Chicken and Curried Rice. 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

ENGLISH PEA SOUP

Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup

Ingredients

10 oz pkg frozen English peas

1/4 head lettuce

3 oz fresh lettuce

3 oz fresh spinach leaves

1/2 cup green onions -- chopped

2 tsp chicken bouillion granules

1/8 tsp black pepper

1-1/4 cup water

1/4 cup skim milk

Directions

Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.

Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.

Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g

Diabetic Exchanges: 1/2 starch/bread

NEW ENGLAND BAKED BEANS

This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.

Yield: 8 to 10 servings

Ingredients

8 ounces dried navy, or Great Northern beans, washed, sorted

4 slices bacon, fried crisp, well drained, cut into 1-inch pieces

3/4 cup chopped onion

1 clove garlic

3 tablespoons tomato paste

3 tablespoons dark molasses

3 tablespoons packed light brown sugar

1/2 teaspoon dry mustard

1/4 teaspoon dried thyme leaves

1/2 teaspoon salt

Directions

Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.

Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.

Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.

Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g

Diabetic Exchanges: 2 Bread, 1/2 Fat

BAKED CAJUN CHICKEN

Servings: 4

Source: Better Homes & Gardens

Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

Friday Recipes

It's finally Friday. Here are today's six recipes to help you through the weekend, including Confetti Bean Salad and Strip Steaks with Broiled Asparagus. Enjoy!

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Yield: 4 servings

Source: Hellmann's

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1313

View recipe with photo: http://diabeticgourmet.com/recipes/html/1313.shtml

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Protein: 27 g; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Carbohydrates: 2 g

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

CURRIED RICE

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup):Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

MARINATED ARTICHOKE APPETIZERS

Yield: 24 appetizers; Serving Size: 1 appetizer

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.

Ingredients

24 marinated artichoke quarters, drained

24 cherry or grape tomatoes

8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes

Directions

Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml

Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

STRIP STEAKS WITH BROILED ASPARAGUS

Yield: 2 servings

View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml

Ingredients

Vegetable oil cooking spray

1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat

1 or 2 cloves of garlic, coarsely chopped

1/2 teaspoon cracked or coarsely ground black pepper

8 - 10 (6 ounces) thin asparagus spears, trimmed

2 teaspoons garlic-flavored olive oil or regular olive oil

Sauce:

1/2 cup low-salt beef broth

1 tablespoon dry white wine

1/4 teaspoon Dijon mustard

Directions

Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.

For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.

Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.

Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.

Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus

Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable

Tuesday Recipes - and an Article

Good news for many diabetics who use insulin: Eli Lilly and Company has plans to help those who either have no insurance or have not yet met their deductible of high-deductible insurance plans. According to an article in a recent Diabetes Self-Management e-newsletter, the insulin manufacturer will begin offering discounts “by as much as 40% for those who pay full retail prices at the pharmacy” beginning January 1, 2017.

The discount will be provided through a partnership between Lilly and Express Scripts, and will apply to all forms of Basaglar, Humalog, and Humulin U100.

“The program can be accessed through a smartphone app or the Blink Health website, which does not have any fees or monthly premiums,” according to the article.

To read the article ( “Cost of Insulin to Decrease for Some as Eli Lilly Offers Discounts”) in its entirety, click here.

And now for today's six yummy diabetic recipes. Enjoy!

GINGERBREAD RAISIN MUFFINS

This recipe begins, “All the flavor of the dessert made into a muffin.”

Yield: 12 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1180.shtml

Ingredients

1-1/2 cups all-purpose flour

2 cups Kellogg's Special K cereal, crushed to 1 cup

3/4 cup Equal Spoonful or Granulated*

1/2 cup raisins

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon baking soda

1/4 teaspoon salt

1 cup low-fat buttermilk

2 egg whites

2 tablespoons vegetable oil

3 tablespoons light molasses

* May substitute 18 packets Equal sweetener

Directions

Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.

Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.

Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.

Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat

BAKED CINNAMON APPLESAUCE

This begins, “A unique applesauce that bakes in your oven. Citrus flavors enhance the 2 different apple varieties used. Delicious enough to serve as a healthy dessert.”

Yield: Makes 12 servings

Source: Equal

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=873

View recipe: http://diabeticgourmet.com/recipes/html/873.shtml

Ingredients

1 orange

1 lemon

3 pounds Granny Smith apples, peeled, cored, quartered

3 pounds Royal Gala or Braeburn apples, peeled, cored, quartered

3 tablespoons stick butter or margarine, cut into small pieces

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/2 cup Equal Spoonful*

* May substitute 12 packets Equal sweetener

Directions

Grate peel of orange and lemon. Place in 3-quart glass or non- corrosive casserole with cover. Squeeze juice from orange and lemon; add to grated peel in casserole. Add apples, butter, cinnamon and nutmeg. Toss to combine.

Cover with casserole lid. Bake in preheated 350F oven 1-1/2 hours. Remove from oven and let stand covered 30 minutes. Carefully remove lid. Stir to break up apples. Stir in Equal®.

Serve warm or refrigerate, covered, several hours before serving.

Nutritional Information Per Serving: Calories: 129; Protein: 0 g; Fat: 3 g; Sodium: 1 mg; Cholesterol: 8 mg; Carbohydrates: 27 g; Exchanges: 2 fruit, 1/2 fat

CREAM OF POTATO SOUP

Yield: 6 servings

Source: "Cooking with the Diabetic Chef" by Chris Smith

Info: http://diabeticgourmet.com/book_archive/details/23.shtml

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, diced

1 stalk celery, diced

1 quart chicken stock

1 pound potatoes, peeled and quartered

1/2 teaspoon marjoram

1 cup low-fat (1%) milk

1/2 teaspoon salt

1/4 teaspoon white pepper

4 tablespoons fresh parsley, minced

Directions

Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.

Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.

Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat

CURRIED RICE

Yield: 6 servings (Makes 2-1/2 - 3 cups)

Source: "Light and Easy Diabetes Cuisine"

Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In medium-size saucepan, bring broth & rice to boil. Cover& simmer 40 minutes until water is absorbed & rice is tender. Drain, if necessary.

Meanwhile, heat oil in non-stick skillet & saute onion until softened. Stir in curry powder. Add onion, raisins & peas to rice & heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

RED POTATO SALAD

Yield: 6 servings

Source: "Cooking with The Diabetic Chef" by Chris Smith

Info: http://diabeticgourmet.com/book_archive/details/23.shtml

Ingredients

2 quarts water

1 pound potatoes

6 tablespoons red onions, diced

1/2 cup celery, diced

3 tablespoons light mayonnaise

2 tablespoons Dijon mustard

1/2 teaspoon salt

1/2 teaspoon black pepper

2 green onions, chopped

Directions

In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, & cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water & let them cool.

Cut potatoes into quarters & place them in large bowl. Add next six ingredients & mix together gently. Refrigerate overnight. Garnish with chopped green onions.

Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g, Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat

CORN BREAD

Yield: 12 servings

Source: "The New Family Cookbook for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

1 cup yellow cornmeal

1 cup sifted all-purpose flour

1 tablespoon baking powder

1/2 teaspoon salt

3/4 cup fat-free milk

2 large eggs, slightly beaten, or 1/2 cup egg substitute

3 tablespoons canola or corn oil

Directions

Preheat oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.

Combine cornmeal, flour, baking powder, salt in large bowl. Combine milk, eggs, & oil in small bowl, add to the dry ingredients, & blend well.

Pour into prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from oven & turn out of pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.

Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat