Here are today's six diabetic recipes to help you through the day. Enjoy!
WARM SPINACH-ARTICHOKE DIP
This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get-togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.
Yield: 12 servings, 2 tablespoons per serving
View online: http://diabeticgourmet.com/recipes/html/1248.shtml
Ingredients
Canola cooking spray
1 teaspoon olive oil
2 tablespoon minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1-1/2 cups low-fat cottage cheese
2 egg whites
1 tablespoon grated Parmesan cheese
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce
Pinch white pepper
1/8 teaspoon crushed red pepper flakes
2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package frozen artichoke hearts, thawed, patted dry, and halved
2 tablespoons chopped roasted red pepper
2 tablespoons shredded reduced-fat Monterey Jack cheese
1/3 cup thinly sliced scallions, green part only
Directions
Preheat oven to 350 degrees F.
Lightly coat a 1-1/2-quart casserole with cooking spray.
Heat a small nonstick skillet over medium heat.
Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.
In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.
In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterey Jack cheese, and the cottage cheese mixture.
Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.
Nutritional Information Per Serving: Calories: 71; Protein: 7.3 g; Fat: 2.5 g; Sodium: 196 mg; Cholesterol: 7 mg; Saturated Fat: 1.2 g; Dietary Fiber: 2.2 g; Sugars: 1.4 g; Carbohydrates: 6.5 g
TROPICAL SALSA
Yield: Makes 1-1/2 cups.
Find this recipe at: http://diabeticgourmet.com/recipes/html/705.shtml
Ingredients
1/2 cup finely-chopped red onion
2 mangoes (or 2 papaya or 6 nectarines), peeled and diced small
2 Tbsp. fresh lime juice, or to taste
1/2 cup finely-minced fresh cilantro leaves
1-2 Tbsp. rice vinegar, or to taste
Directions
Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes.
In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well.
Drain onion and add to fruit mixture, mixing well. Taste, adding more vinegar and/or juice if desired.
Salsa may be served immediately or can be stored, covered, in the refrigerator 2 to 3 days.
Nutritional Information Per Serving: Calories: 26; Protein: 0.5 g; Sodium: 2 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BLACKBERRY & CHERRY YOGURT POPS
These easy-to-make fruit yogurt pops are great on a hot summer day and have only 12 grams of carbs per serving.
Makes 12 paper cup popsicles.
View online: http://diabeticgourmet.com/recipes/html/1249.shtml
Ingredients
1-1/2 cup pitted fresh or frozen cherries
1/2 cup fresh or frozen blackberries
1 Tbsp. honey
24 oz. vanilla Greek yogurt
12 (3 oz.) paper cups and 12 popsicle sticks or plastic spoons*
Directions
In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.
In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place popsicle stick or plastic spoon in each cup. Freeze.
When ready to serve, tear paper cup off popsicle and enjoy.
Nutritional Information Per Serving: Calories: 69; Protein: 5 g; Sodium: 18 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Carbohydrates: 12 g
GINGERED CHICKEN WITH VEGETABLES
An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It's flavored with a ginger-soy sauce and can be served over brown rice.
Yield: 4 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/1006.shtml
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
** See VARIATION for quick and easy preparation method
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet.
Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear.
Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Protein: 29 g; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Carbohydrates: 11 g; Exchanges: 4 lean meat, 2 vegetable
MEXICAN TURKEY SALAD
Makes about 10 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
FIESTA SLAW
Makes 10 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Showing posts with label Fiesta Slaw. Show all posts
Showing posts with label Fiesta Slaw. Show all posts
Wednesday, June 29, 2016
Thursday, June 9, 2016
Thursday Recipes
Enjoy!
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale. Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving (1 cupcake): Glycemic Index: 30, Glycemic Load: 6, Calories: 112, Protein: 3 g, Carbohydrate: 20 g, Dietary Fiber: Less than 1/2 g, Fat: 4 g, Saturated Fat: Less than 1 g, Cholesterol: 35 mg, Sodium: 27 g; Diabetic Exchanges: 1-1/2 Starch
OLD-FASHIONED SPICED BANANA BREAD
Yield: 9 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1-1/4 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1 teaspoon allspice
1/2 teaspoon ginger
1/4 teaspoon salt
1 egg, beaten
2 bananas, mashed
3/4 cup unsweetened applesauce
2 tablespoons canola oil
1/3 cup fat-free milk
Directions
Preheat the oven to 350 degrees F. In a large bowl, combine the all-purpose flour, whole-wheat flour, sugar, baking powder, cinnamon, allspice, ginger, and salt.
In a medium bowl, combine the eggs, bananas, oil, and milk. Add the banana mixture slowly to the flour mixture and mix until just combined. Don't overbeat.
Spray a 9x5x3-inch loaf pan with nonstick spray. Dust the pan lightly with flour. Pour the batter into the prepared pan.
Bake the banana bread for 45-50 minutes until a knife inserted in the center comes out clean. Let the bread cool in the pan for 15 minutes, then turn the loaf out onto a rack and cool completely.
Nutritional Information Per Serving (1 slice): Calories: 214, Fat: 8 g, Cholesterol: 47 mg, Sodium: 165 mg, Carbohydrate: 33 g, Dietary Fiber: 2 g, Sugars: 16 g, Protein: 4 g; Diabetic Exchanges: 2 Carbohydrate, 1-1/2 Fat
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CHICKEN JAMBALAYA
Makes 6 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FIESTA SLAW
Makes 10 servings.
View online: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl.
Add dressing and toss to mix and coat well. Season with salt and pepper to taste.
Cover and refrigerate until the vegetables soften a little but remain crunchy (about 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale. Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving (1 cupcake): Glycemic Index: 30, Glycemic Load: 6, Calories: 112, Protein: 3 g, Carbohydrate: 20 g, Dietary Fiber: Less than 1/2 g, Fat: 4 g, Saturated Fat: Less than 1 g, Cholesterol: 35 mg, Sodium: 27 g; Diabetic Exchanges: 1-1/2 Starch
OLD-FASHIONED SPICED BANANA BREAD
Yield: 9 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1-1/4 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1 teaspoon allspice
1/2 teaspoon ginger
1/4 teaspoon salt
1 egg, beaten
2 bananas, mashed
3/4 cup unsweetened applesauce
2 tablespoons canola oil
1/3 cup fat-free milk
Directions
Preheat the oven to 350 degrees F. In a large bowl, combine the all-purpose flour, whole-wheat flour, sugar, baking powder, cinnamon, allspice, ginger, and salt.
In a medium bowl, combine the eggs, bananas, oil, and milk. Add the banana mixture slowly to the flour mixture and mix until just combined. Don't overbeat.
Spray a 9x5x3-inch loaf pan with nonstick spray. Dust the pan lightly with flour. Pour the batter into the prepared pan.
Bake the banana bread for 45-50 minutes until a knife inserted in the center comes out clean. Let the bread cool in the pan for 15 minutes, then turn the loaf out onto a rack and cool completely.
Nutritional Information Per Serving (1 slice): Calories: 214, Fat: 8 g, Cholesterol: 47 mg, Sodium: 165 mg, Carbohydrate: 33 g, Dietary Fiber: 2 g, Sugars: 16 g, Protein: 4 g; Diabetic Exchanges: 2 Carbohydrate, 1-1/2 Fat
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CHICKEN JAMBALAYA
Makes 6 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FIESTA SLAW
Makes 10 servings.
View online: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl.
Add dressing and toss to mix and coat well. Season with salt and pepper to taste.
Cover and refrigerate until the vegetables soften a little but remain crunchy (about 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Tuesday, March 15, 2016
Tuesday Recipes
Here are today's six diabetic recipes to try your hand at. Enjoy!
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CINNAMON APPLE FLAT BREAD
Yield: 12 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml
Ingredients
1 pound frozen bread dough, thawed
1/4 cup peach all-fruit spread
4 medium apples, cored, peeled, and thinly sliced
1 tablespoon sugar
1 teaspoon ground cinnamon
Directions
Preheat the oven to 350 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray.
On a lightly floured surface, roll out the dough to a 10" x 15" rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it with your hands lightly with flour.
Spread the fruit spread over the dough, then top with the sliced apples, arranged in a single layer.
In a small bowl, combine the sugar and cinnamon. Sprinkle over the apples. Bake for 20 - 25 minutes, or until the edges are golden.
Remove from the oven and cool slightly in the pan on a wire rack. Slice, and serve warm.
Nutritional Information Per Serving (2 squares): Calories: 143, Fat: 1 g, Cholesterol: 0 mg, Sodium: 221 mg, Carbohydrate: 29 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 3 g; Diabetic Exchanges: 2 Carbohydrate
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
View Online: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information (Per Serving): Calories: 91; Protein: 2 g; Sodium: 251 mg; Cholesterol: 8 mg; Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CINNAMON APPLE FLAT BREAD
Yield: 12 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml
Ingredients
1 pound frozen bread dough, thawed
1/4 cup peach all-fruit spread
4 medium apples, cored, peeled, and thinly sliced
1 tablespoon sugar
1 teaspoon ground cinnamon
Directions
Preheat the oven to 350 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray.
On a lightly floured surface, roll out the dough to a 10" x 15" rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it with your hands lightly with flour.
Spread the fruit spread over the dough, then top with the sliced apples, arranged in a single layer.
In a small bowl, combine the sugar and cinnamon. Sprinkle over the apples. Bake for 20 - 25 minutes, or until the edges are golden.
Remove from the oven and cool slightly in the pan on a wire rack. Slice, and serve warm.
Nutritional Information Per Serving (2 squares): Calories: 143, Fat: 1 g, Cholesterol: 0 mg, Sodium: 221 mg, Carbohydrate: 29 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 3 g; Diabetic Exchanges: 2 Carbohydrate
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
View Online: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information (Per Serving): Calories: 91; Protein: 2 g; Sodium: 251 mg; Cholesterol: 8 mg; Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Tuesday, February 23, 2016
Tuesday Recipes
Today's article from The Diabetic News is about a discovery dealing with diabetic vascular disease prevention and treatment. Click here to read the article.
And now for today's six recipes. Enjoy!
FETTUCCINE SALAD WITH ROASTED GARLIC, ONIONS, AND PEPPERS
Serves: 8
Serving Size: 1/8 of recipe
Source: 1,001 Delicious Recipes For People With Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/495.shtml
Ingredients
2 bulbs garlic
Olive oil cooking spray
3 medium onions, cut into wedges
2 large red bell peppers, cut into 1/2-inch slices
2 tablespoons olive oil or vegetable oil
2 tablespoons lemon juice
2 tablespoons finely chopped parsley
1/2 teaspoon salt
1/4 teaspoon pepper
8 ounces fettuccine, cooked, warm
Directions
Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan. Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.
Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm.
Nutritional Information Per Serving: Calories: 151; Protein: 5 g; Fat: 4.5 g; Sodium: 184 mg; Cholesterol: 0 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 Fat
PENNE WITH GREENS AND CANNELLINI BEANS
Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields
Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g
Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/387.shtml
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving (1 slice):
Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/915.shtml
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce:
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container. Cover; process until finely chopped. Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge. Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla. Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Protein: 30 g; Fat: 16 g; Sodium: 410 mg; Cholesterol: 49 mg; Saturated Fat: 3 g; Dietary Fiber: 3.7 g; Carbohydrates: 25 g
FIESTA SLAW
Makes 10 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/918.shtml
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears - Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges.
Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Protein: 3 g; Fat: 2 g; Sodium: 65 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Carbohydrates: 24 g
And now for today's six recipes. Enjoy!
FETTUCCINE SALAD WITH ROASTED GARLIC, ONIONS, AND PEPPERS
Serves: 8
Serving Size: 1/8 of recipe
Source: 1,001 Delicious Recipes For People With Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/495.shtml
Ingredients
2 bulbs garlic
Olive oil cooking spray
3 medium onions, cut into wedges
2 large red bell peppers, cut into 1/2-inch slices
2 tablespoons olive oil or vegetable oil
2 tablespoons lemon juice
2 tablespoons finely chopped parsley
1/2 teaspoon salt
1/4 teaspoon pepper
8 ounces fettuccine, cooked, warm
Directions
Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan. Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.
Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm.
Nutritional Information Per Serving: Calories: 151; Protein: 5 g; Fat: 4.5 g; Sodium: 184 mg; Cholesterol: 0 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 Fat
PENNE WITH GREENS AND CANNELLINI BEANS
Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields
Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g
Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/387.shtml
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving (1 slice):
Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/915.shtml
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce:
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container. Cover; process until finely chopped. Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge. Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla. Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Protein: 30 g; Fat: 16 g; Sodium: 410 mg; Cholesterol: 49 mg; Saturated Fat: 3 g; Dietary Fiber: 3.7 g; Carbohydrates: 25 g
FIESTA SLAW
Makes 10 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/918.shtml
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears - Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges.
Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Protein: 3 g; Fat: 2 g; Sodium: 65 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Carbohydrates: 24 g
Wednesday, November 11, 2015
Wednesday Recipes
Time for six more yummy diabetic recipes. Enjoy!
Note: Since today is Veterans Day, I'd like to take this time to say Thank you! to those who served our country.
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CINNAMON APPLE FLAT BREAD
Yield: 12 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml
Ingredients
1 pound frozen bread dough, thawed
1/4 cup peach all-fruit spread
4 medium apples, cored, peeled, and thinly sliced
1 tablespoon sugar
1 teaspoon ground cinnamon
Directions
Preheat the oven to 350 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray.
On a lightly floured surface, roll out the dough to a 10" x 15" rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it with your hands lightly with flour.
Spread the fruit spread over the dough, then top with the sliced apples, arranged in a single layer.
In a small bowl, combine the sugar and cinnamon. Sprinkle over the apples. Bake for 20 - 25 minutes, or until the edges are golden.
Remove from the oven and cool slightly in the pan on a wire rack. Slice, and serve warm.
Nutritional Information Per Serving (2 squares): Calories: 143, Fat: 1 g, Cholesterol: 0 mg, Sodium: 221 mg, Carbohydrate: 29 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 3 g; Diabetic Exchanges: 2 Carbohydrate
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
View Online: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information (Per Serving): Calories: 91; Protein: 2 g; Sodium: 251 mg; Cholesterol: 8 mg; Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Note: Since today is Veterans Day, I'd like to take this time to say Thank you! to those who served our country.
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CINNAMON APPLE FLAT BREAD
Yield: 12 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml
Ingredients
1 pound frozen bread dough, thawed
1/4 cup peach all-fruit spread
4 medium apples, cored, peeled, and thinly sliced
1 tablespoon sugar
1 teaspoon ground cinnamon
Directions
Preheat the oven to 350 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray.
On a lightly floured surface, roll out the dough to a 10" x 15" rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it with your hands lightly with flour.
Spread the fruit spread over the dough, then top with the sliced apples, arranged in a single layer.
In a small bowl, combine the sugar and cinnamon. Sprinkle over the apples. Bake for 20 - 25 minutes, or until the edges are golden.
Remove from the oven and cool slightly in the pan on a wire rack. Slice, and serve warm.
Nutritional Information Per Serving (2 squares): Calories: 143, Fat: 1 g, Cholesterol: 0 mg, Sodium: 221 mg, Carbohydrate: 29 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 3 g; Diabetic Exchanges: 2 Carbohydrate
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
View Online: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information (Per Serving): Calories: 91; Protein: 2 g; Sodium: 251 mg; Cholesterol: 8 mg; Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Subscribe to:
Posts (Atom)