Meatless Monday

It's Meatless Monday, time for another six diabetic and vegetarian recipes. Today's six recipes include Orange and Jicama Salad and Bruschetta. Enjoy!

JALAPENO CORN MUFFINS

Yield: 12 muffins

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260

View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F.

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.

Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.

Bake for 10 to 15 minutes, or until lightly browned.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g

BRUSCHETTA

Servings: 12; Difficulty Level: 2

Source: Family Circle All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml

Ingredients

Seasoning Oil

1/3 cup olive oil

4 cloves garlic, crushed

6 fresh basil leaves, chopped

1/8 teaspoon crushed red-pepper flakes

Tomato Topping

1-1/2 pounds plum tomatoes, chopped

1/2 cup chopped fresh basil

1 tablespoon balsamic vinegar

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon black pepper

1 loaf French Bread (8 ounces), spit horizontally

Small fresh basil leaves for garnish

Directions

Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.

Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.

Heat oven to 500 degrees F.

Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.

Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.

Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat

ORANGE AND JICAMA SALAD

Servings: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

SLOW COOKER GARLIC HERB MUSHROOMS

This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”

http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms

Ingredients

24 ounces cremini mushrooms

4 cloves garlic, minced

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/4 teaspoon dried thyme

2 bay leaves

1 cup vegetable broth

Kosher salt and freshly ground black pepper, to taste

1/4 cup half and half

2 tablespoons unsalted butter

2 tablespoons chopped fresh parsley leaves

Directions

Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.

Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.

Serve immediately, garnished with parsley, if desired.

Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g

CUCUMBER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml

Ingredients

3 medium sized cucumbers

1 cup plain low-fat yogurt

1 tablespoon fresh lemon juice

1 teaspoon ground cumin

1 teaspoon dried mint leaves

Directions

Peel cucumber, cut in half, discard seeds and slice thinly.

Mix remaining ingredients together, add cucumbers and stir together.

Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable

DOUG'S FLOWER POWER CAESAR SALAD

This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

Yield: 6 servings

Source: MealLeaniYumm! All That's Missing is the Fat

Author: Norene Gilletz

Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml

Ingredients

3 cups broccoli flowerets

3 cups cauliflower flowerets

1 cup sliced red cabbage

3 tablespoons grated Parmesan cheese

3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing

1/2 teaspoon freshly ground pepper

Directions

Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)

Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk

Meatless Monday

It's Meatless Monday, time for another six diabetic and vegetarian recipes. Enjoy!

JALAPENO CORN MUFFINS

Yield: 12 muffins

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260

View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F.

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.

Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.

Bake for 10 to 15 minutes, or until lightly browned.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g

BRUSCHETTA

Servings: 12; Difficulty Level: 2

Source: Family Circle All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml

Ingredients

Seasoning Oil

1/3 cup olive oil

4 cloves garlic, crushed

6 fresh basil leaves, chopped

1/8 teaspoon crushed red-pepper flakes

Tomato Topping

1-1/2 pounds plum tomatoes, chopped

1/2 cup chopped fresh basil

1 tablespoon balsamic vinegar

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon black pepper

1 loaf French Bread (8 ounces), spit horizontally

Small fresh basil leaves for garnish

Directions

Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.

Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.

Heat oven to 500 degrees F.

Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.

Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.

Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat

ORANGE AND JICAMA SALAD

Servings: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml

Ingredients

Butter lettuce leaves

Salt

1 tablespoon fresh orange juice

Freshly ground pepper

1 large orange, peeled and sliced

1/2 cup red onion, chopped

1 teaspoon white wine vinegar

1 tablespoon minced fresh cilantro

1 cup Jicama, julienned

1 teaspoon olive oil

Directions

Line plates with lettuce.

Top with orange slices.

Mound with jicama.

Sprinkle with chopped red onion.

Blend juice, vinegar, salt & pepper in small bowl.

Whisk in oil in thin stream.

Spoon over salads.

Garnish with minced cilantro.

Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch

SLOW COOKER GARLIC HERB MUSHROOMS

This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”

http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms

Ingredients

24 ounces cremini mushrooms

4 cloves garlic, minced

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/4 teaspoon dried thyme

2 bay leaves

1 cup vegetable broth

Kosher salt and freshly ground black pepper, to taste

1/4 cup half and half

2 tablespoons unsalted butter

2 tablespoons chopped fresh parsley leaves

Directions

Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.

Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.

Serve immediately, garnished with parsley, if desired.

Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g

CUCUMBER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml

Ingredients

3 medium sized cucumbers

1 cup plain low-fat yogurt

1 tablespoon fresh lemon juice

1 teaspoon ground cumin

1 teaspoon dried mint leaves

Directions

Peel cucumber, cut in half, discard seeds and slice thinly.

Mix remaining ingredients together, add cucumbers and stir together.

Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable

DOUG'S FLOWER POWER CAESAR SALAD

This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

Yield: 6 servings

Source: MealLeaniYumm! All That's Missing is the Fat

Author: Norene Gilletz

Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml

Ingredients

3 cups broccoli flowerets

3 cups cauliflower flowerets

1 cup sliced red cabbage

3 tablespoons grated Parmesan cheese

3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing

1/2 teaspoon freshly ground pepper

Directions

Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)

Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk

Thursday Recipes

Here are six recipes to help you through the day. Enjoy!

SLOW COOKER TOMATO MEAT SAUCE

This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”

http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce

Ingredients

1 lb. 90% lean ground beef

2 28-ounce cans crushed tomatoes

1 large onion, finely chopped (approximately 1 cup)

1 tablespoon crushed garlic, minced

1 teaspoon oregano

3 fresh bay leaves

1 tablespoon sundried tomatoes, chopped

1 teaspoon salt

1 teaspoon pepper

1/4 teaspoon red pepper

1/4 cup roasted red pepper

Directions

Turn slow cooker on 250 degrees.

Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.

While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.

Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.

Remove bay leaves before serving.

Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g

QUINOA ENCHILADA BAKE

This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”

http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake

Ingredients

1 TBSP olive oil

1 lb extra lean ground beef

1 medium yellow onion, chopped

1 medium green pepper, diced

3 cloves garlic finely chopped

1/2 cup dry quinoa

2 cups low sodium vegetable broth

10 oz. can diced tomatoes with green chilies, undrained

1 cup tomato sauce

2 TBSP chili powder

2 tsp cumin

Pepper to taste

1 can black beans

3/4 cup corn

Optional toppings:

Cheese, tomato, green onion, cilantro

Directions

Heat oil in a large skillet. Brown ground beef.

Add onion, pepper and garlic. Cook 2 minutes.

Pour into slow cooker along with remaining ingredients, except black beans and corn.

Cook on high for 3-31/2 hours.

40 minutes before it's done, add beans and corn. Heat last 40 minutes.

Serve over chopped romaine or tortilla (optional).

Top with desired toppings.

Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g

SLOW COOKER VEGETARIAN LASAGNA

This recipe begins, “This savory, vegetarian lasagna cooks is slow-cooked for three hours for a melt-in-your-mouth meal.”

This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7424-slow-cooker-vegetarian-lasagna

Ingredients

16 oz partly skim ricotta

3 garlic cloves, minced

1/4 tsp dried oregano

1/2 tsp pepper

1/4 tsp red pepper flakes (optional)

1/2 cup shredded Parmesan cheese

1 box lasagna noodles, UNCOOKED

28 oz diced tomatoes, drained

28 oz marinara sauce

1 handful flat leaf parsley, chopped

3 cups shredded mozzarella cheese

6 oz baby spinach (about 3-4 cups)

Directions

In a medium bowl add ricotta, peppers, red pepper flakes, oregano, garlic, and Parmesan cheese. Combine well; set aside.

In another medium bowl, combine diced tomatoes, pasta sauce, and parsley; set aside.

In a 6 quart slow cooker, add about 1 cup of tomato mixture to the bottom (enough to just cover the bottom). Add a layer of noodles on top, breaking to fit. Add half the baby spinach. Add 1/3 of the ricotta mixture, loosely spreading it around with spatula. Top with 1 cup of mozzarella cheese then 1/3 of the remaining tomato mixture. Add another layer of noodles, then repeat layering with spinach, ricotta, mozzarella, and tomato mixture. Top with noodle layer, then remaining ricotta, tomatoes, and then mozzarella.

Cover and cook on low for 3 hours, or until the noodles are tender. (You may leave the slow cooker on "Warm" until ready to eat).

Remove cover and allow to cook for at least 15 minutes. Slice and serve.

Nutritional Facts: Servings 6; Amount Per Serving: Calories 350; Total Fat 19 g; Saturated Fat 10 g; Cholesterol 55mg; Sodium 840mg; Potassium 1020 mg; Carbohydrate 29g; Dietary Fiber 6g; Protein 19g

BOMBAY CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 5 - Difficulty Level: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml

Ingredients

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Directions

Melt margarine in a large skillet over medium heat; add almonds.

Cook 10 minutes or until almonds are golden brown; stirring frequently.

Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.

Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and saute 5 minutes.

Stir in remaining 1 teaspoon curry powder and flour.

Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.

Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.

Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat

CUCUMBER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml

Ingredients

3 medium sized cucumbers

1 cup plain low-fat yogurt

1 tablespoon fresh lemon juice

1 teaspoon ground cumin

1 teaspoon dried mint leaves

Directions

Peel cucumber, cut in half, discard seeds and slice thinly.

Mix remaining ingredients together, add cucumbers and stir together.

Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable

DOUG'S FLOWER POWER CAESAR SALAD

This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

Yield: 6 servings

Source: MealLeaniYumm! All That's Missing is the Fat

Author: Norene Gilletz

Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml

Ingredients

3 cups broccoli flowerets

3 cups cauliflower flowerets

1 cup sliced red cabbage

3 tablespoons grated Parmesan cheese

3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing

1/2 teaspoon freshly ground pepper

Directions

Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)

Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk

Tuesday Recipes

Here are today's six recipes. Enjoy!

DOUG'S FLOWER POWER CAESAR SALAD

This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

Yield: 6 servings

Online at http://www.diabeticgourmet.com/recipes/html/5.shtml

Ingredients

3 cups broccoli flowerets

3 cups cauliflower flowerets

1 cup sliced red cabbage

3 tablespoons grated Parmesan cheese

3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing

1/2 teaspoon freshly ground pepper

Directions

Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)

Nutritional Information (Per Serving): Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g Exchanges: 1 Vegetable, 1/4 Low-fat Milk

LEMONY ROASTED ASPARAGUS

Yield: 4 servings

Info: http://diabeticgourmet.com/book_archive/details/32.shtml

Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes

Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.

Ingredients

1 lemon

1 pound fresh asparagus, wood stems removed

2 teaspoons olive oil

Directions

Preheat the oven to 425 degrees F.

Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.

Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.

Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.

Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat

PEACH-ALMOND UPSIDE-DOWN CAKE

Makes: 8 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

View Online: http://diabeticgourmet.com/recipes/html/608.shtml

Ingredients

1 can (8-1/4 ounces) peaches in juice, well drained

1/2 cup unsweetened applesauce

5-1/2 teaspoons Equal for Recipes or 18 packets Equal sweetener

1 egg

1/2 teaspoon vanilla

1 cup cake flour

1 teaspoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/8 - 1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1/2 cup reduced-fat buttermilk

1/4 cup sliced almonds

Directions

Cut peach slices into thirds; arrange in bottom of lightly greased 8-inch round pan.

Mix applesauce, Equal for Recipes, egg, and vanilla until smooth in medium bowl. Mix in combined flour, baking powder, baking soda, cinnamon, nutmeg, and salt alternately with buttermilk, beginning and ending with dry ingredients. Pour batter over peach slices in pan.

Bake at 350 degrees F. until cake is browned and toothpick inserted in center comes out clean, about 20 minutes.

Invert cake immediately onto serving plate. Cool 10 to 15 minutes; and sprinkle with almonds.

Nutritional Information Per Serving: Calories: 136; Protein: 6 g; Fat: 2.6 g; Sodium: 207 mg; Cholesterol: 27 mg; Carbohydrates: 20 g; Exchanges: 1/2 Fruit, 1 Bread, 1/2 Fat

BLUEBERRY CHEESECAKE BARS

Serves: 20

Ingredients

1-1/4 cups graham cracker crumbs

1/4 cup Splenda No Calorie Sweetener, Granulated

1/3 cup light butter, melted

12 ounces reduced fat cream cheese, softened

2/3 cup Splenda No Calorie Sweetener, Granulated

2 large eggs

1/3 cup reduced-fat sour cream

2 teaspoons vanilla extract

3/4 cup fresh or frozen blueberries

1/4 cup reduced-sugar apricot preserves

1 tablespoon water

Directions

Preheat oven to 350 degrees F. Spray an eight-inch square pan with vegetable cooking spray. Set aside.

Combine graham cracker crumbs, Splenda Granulated Sweetener, and butter, mixing well. Firmly press mixture evenly in bottom of prepared pan. Bake 5 minutes. Remove from oven; set aside.

Beat cream cheese at medium speed with an electric mixer until smooth. Gradually add Splenda Granulated Sweetener, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating just until blended. Gently stir in blueberries. Pour mixture into prepared pan. Bake for 30 to 35 minutes, or until firm. Remove from oven and cool on a wire rack for 30 minutes. Cover and chill 2 hours.

Topping Directions: Combine apricot preserves and water in a small saucepan. Cook over medium heat, stirring constantly until jam melts. Spread over filling; cut into bars.

Nutritional Information (Per Serving): Calories: 100; Protein: 3 g; Sodium: 110 mg; Cholesterol: 40 mg; Fat: 6 g;Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 8 g

ZUCCHINI-ONION FRITTATA

Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/772.shtml

Ingredients

2 cups fat-free egg substitute

1/4 cup grated Parmesan cheese

1 tablespoon extra virgin olive oil

2 medium zucchini squashes, thinly sliced

1 medium yellow onion, thinly sliced

1 teaspoon crushed garlic

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.

Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.

Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.

Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg

Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

STUFFED PEPPERS

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information (Per Serving): Calories: 119; Protein: 5 g; Sodium: 68 mg; Cholesterol: 1 mg; Fat: 1 g; Carbohydrates: 23 g

Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

Monday Recipes

Today's offerings first hit my email inbox from Diabetic Gourmet. While they may say "diabetic", the taste says wow. Enjoy!

MANGO FRAPPE

When it's hot out, this just hits the spot. Refreshing, cool, nutritious - who needs soda?

Yield: 3 cups (3 Servings)

Source: The New Family Cookbook for People with Diabetes

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

Ingredients

1 medium whole ripe mango (12 ounces), peeled and pitted

3/4 cup orange juice

1/4 cup lime juice

1-1/4 cups club soda

2 ice cubes

Directions

Puree the mango in a food processor or blender. Add the orange and lime juices; process until smooth.

Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.

Nutritional Information Per Serving: (1 cup): Calories: 83, Fat: 0 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 18 g, Protein: 1 g Diabetic Exchanges: 1-1/2 Fruit

DOUG'S FLOWER POWER CAESAR SALAD

This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

Yield: 6 servings

Online at http://www.diabeticgourmet.com/recipes/html/5.shtml

Ingredients

3 cups broccoli flowerets

3 cups cauliflower flowerets

1 cup sliced red cabbage

3 tablespoons grated Parmesan cheese

3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing

1/2 teaspoon freshly ground pepper

Directions

Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)

Nutritional Information (Per Serving): Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g Exchanges: 1 Vegetable, 1/4 Low-fat Milk

SWEET POTATO PIE

Yield: 1 pie (8 servings)

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

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

Ingredients

3 tablespoons margarine

1/4 cup sugar

1/4 teaspoon salt

1 large egg yolk

3 tablespoons fresh lemon juice

1 teaspoon grated lemon zest

1/2 teaspoon ground cinnamon

3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed

1 cup fat-free evaporated milk

3 large egg whites

1 prepared 9-inch pie shell, unbaked

Directions

Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.

Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.

Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat

SAUTEED SPINACH

Servings: 4

Online at http://www.diabeticgourmet.com/recipes/html/18.shtml

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan. Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste. Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information (Per Serving): Calories: 108; Protein: 3.9 g; Sodium:94 mg; Fat: 7 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat

CINNAMON GINGER COOKIES

Makes: 30 Cookies

Source: "The Best Diabetes Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/25.shtml

Ingredients

1/4 cup brown sugar

3 tablespoon margarine, melted

2 tablespoon molasses

2 tablespoon 2% yogurt

1 teaspoon vanilla

1 cup all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon ginger

1/2 teaspoon cinnamon

Pinch nutmeg

1-1/2 teaspoon brown sugar

Directions

Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.

In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.

Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.

Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.

Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat

HAWAIIAN BURGERS

serves 4

Online at http://www.diabeticgourmet.com/recipes/html/25.shtml

Ingredients1 pound extra-lean ground beef

4 slices fresh pineapple, or canned, unsweetened, water packed variety

1 clove garlic, minced

2 scallions, minced

1 teaspoon fresh ginger, minced

1 teaspoon Worcestershire sauce

1 tablespoon low-sodium soy sauce

4 slices- 1 ounce each french bread

Directions

Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.

Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.

While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.

Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).

Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.

Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g