Sometimes, Monday seems to show up too soon. Ever have one of those weekends that get away from you too soon? Yeah, I thought so. If only my weekend had lasted another day or two! (Not to worry, I'm not complaining, just laughingly stating that weekends fly by too fast.) Sigh!
Okay, that said, since it's Meatless Monday, here are today's six vegetarian recipes to ease you (and me) into the new week, including Broccoli Frittata and Chocolate Banana Parfait. Enjoy!
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
BROCCOLI FRITTATA
Yield: 4 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
CHOCOLATE BANANA PARFAIT
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=691
View recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
Showing posts with label Dilled Peas and Potatoes Vinaigrette. Show all posts
Showing posts with label Dilled Peas and Potatoes Vinaigrette. Show all posts
Monday, June 4, 2018
Tuesday, May 23, 2017
Tuesday Recipes
Here are today's six diabetic recipes to help you through the day, including Southern Pecan Pie and Spicy Chicken Pie. Enjoy!
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
SOUTHERN PECAN PIE
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
LEMON-HERB TURKEY BREAST
Servings: 12
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml
Ingredients
1 TURKEY BREAST (4-6 pounds)
2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs
4 to 6 Sprigs fresh parsley
1 Lemon
Cornstarch
Directions
Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.
With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.
In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.
To serve, spoon gravy over sliced turkey.
Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
SOUTHERN PECAN PIE
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
LEMON-HERB TURKEY BREAST
Servings: 12
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml
Ingredients
1 TURKEY BREAST (4-6 pounds)
2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs
4 to 6 Sprigs fresh parsley
1 Lemon
Cornstarch
Directions
Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.
With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.
In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.
To serve, spoon gravy over sliced turkey.
Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g
Saturday, May 13, 2017
Saturday Recipes
Yes, another Saturday Post. Here are six recipes to help you through the rest of the weekend, including Dutch Apple Cake and Chicken Soup with Lime and Cilantro. Enjoy!
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
DUTCH APPLE CAKE
Prep Time: 20 Minutes - Cost: $
Servings: 12 - Difficulty Level: 2
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/160.shtml
Ingredients
1/4 cup fruit sweetener**
1/4 cup apple butter or unsweetened apple sauce
1 egg
2/3 cup flour
1/2 tsp baking powder
1/4 tsp salt
1 cup diced apples
1/2 cup chopped nuts
**To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.
Directions
Combine fruit sweetener and apple butter. Beat in egg.
Combine flour, baking powder, and salt. Blend into creamed mixture.
Fold in apples and nuts.
Pour into 8" x 8" pan which has been sprayed with non-stiock coating. Bake for 15-20 minutes at 325°.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
DUTCH APPLE CAKE
Prep Time: 20 Minutes - Cost: $
Servings: 12 - Difficulty Level: 2
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/160.shtml
Ingredients
1/4 cup fruit sweetener**
1/4 cup apple butter or unsweetened apple sauce
1 egg
2/3 cup flour
1/2 tsp baking powder
1/4 tsp salt
1 cup diced apples
1/2 cup chopped nuts
**To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.
Directions
Combine fruit sweetener and apple butter. Beat in egg.
Combine flour, baking powder, and salt. Blend into creamed mixture.
Fold in apples and nuts.
Pour into 8" x 8" pan which has been sprayed with non-stiock coating. Bake for 15-20 minutes at 325°.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
Monday, May 8, 2017
Meatless Monday
Some weeks, Monday just kind-of comes too soon. Ever have one of those weekends that get away from you too soon? Yeah, I thought so. If only my weekend had lasted another day or two! (Not to worry, I'm not complaining, just laughingly stating that weekends fly by too fast.) Sigh!
Okay, that said, since it's Meatless Monday, here are today's six vegetarian recipes to ease you (and me) into the new week, including Broccoli Frittata and Chocolate Banana Parfait. Enjoy!
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
BROCCOLI FRITTATA
Yield: 4 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
CHOCOLATE BANANA PARFAIT
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=691
View recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
Okay, that said, since it's Meatless Monday, here are today's six vegetarian recipes to ease you (and me) into the new week, including Broccoli Frittata and Chocolate Banana Parfait. Enjoy!
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
BROCCOLI FRITTATA
Yield: 4 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
CHOCOLATE BANANA PARFAIT
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=691
View recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
Subscribe to:
Posts (Atom)