It's Meatless Monday, a time to prove that you can be both diabetic and live a vegetarian lifestyle. Here are six diabetic vegetarian recipes to help you through the day, including Broccoli Chowder and Fresh Fruit Clafouti. Enjoy!
BROCCOLI CHOWDER
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
STRAWBERRY SPINACH SALAD
This is another recipe from
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inchthickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 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: According to the recipe, "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."
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
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
Showing posts with label Fresh Fruit Clafouti. Show all posts
Showing posts with label Fresh Fruit Clafouti. Show all posts
Monday, July 30, 2018
Tuesday, December 12, 2017
Tuesday Recipes
If you're planning to travel during the remainder of the holidays (or anytime, for that matter), you may find yourself having to take insulin while en route. But how to dispose of your sharps, especially if you're on a plane or train?! Diabetes Self-Management advises "carrying a clear water bottle with a screw cap to use as a temporary sharps container." (Click here for the complete hint.)
For more great information on traveling with diabetes, check Diabetes Self-Management's article "Traveling with Diabetes: Expert Advice."
And now for today's recipes. Here are six yummy recipes to help you through the day, including Fresh Fruit Clafouti and Bittersweet Chocolate Torte. Enjoy!
BLACK-EYED CHICKEN
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well.
Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
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
Directions
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: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
CRANBERRY NUT TEA CAKE
Recipe Yield: Yield: 1 Cake (9 Servings)
https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Recipe Yield: 4 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/apple-and-peach-chutney-turkey-pattie
Print version: https://diabeticgourmet.com/diabetic-recipes/apple-and-peach-chutney-turkey-pattie/print/
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil.
Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl.
Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil.
Cook burgers over medium heat until juices run clear, approximately 15 minutes.
Cooking time will depend on thickness of burgers. Turn once during cooking time.
Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Protein: 23 g; Carbohydrates: 25 g
CHOCOLATE PEANUT BUTTER COOKIES
This recipe begins, “You're just 5 ingredients and 20 minutes away from a decadent chocolate dessert.”
Makes 4 dozen cookies.
This is from Diabetic Connect, and can be viewe online here.
Ingredients
1 Pkg. devil's food cake mix
1 cup peanut butter
1/3 cup water
2 eggs
1 cup peanut butter chips
Directions
Heat oven to 350 degrees. Grease cookie sheets.
In a large bowl, combine cake mix, peanut butter, water and eggs. By hand, stir with spoon until dough is formed. Stir in chips.
Drop by rounded teaspoons 2 inches apart, on cookie sheets.
Bake at 350 degrees for 10 - 15 minutes or until set. Cool 1 minute; remove, place on cooling rack and cool completely.
Nutritional Facts: Servings: 1; Calories: 100; Protein: 3 g; Carbohydrate: 10 g; Dietary Fiber: 1 g; Fat: 5 g; Polyunsaturated Fat: 1 g; Saturated Fat: 2 g; Cholesterol: 9 mg; Sodium: 110 mg
BITTERSWEET CHOCOLATE TORTE
Recipe Yield: Serves: 12
View online with photo: https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte
Print version: https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte/print/
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145;Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 starch, 2 fat
For more great information on traveling with diabetes, check Diabetes Self-Management's article "Traveling with Diabetes: Expert Advice."
And now for today's recipes. Here are six yummy recipes to help you through the day, including Fresh Fruit Clafouti and Bittersweet Chocolate Torte. Enjoy!
BLACK-EYED CHICKEN
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well.
Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
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
Directions
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: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
CRANBERRY NUT TEA CAKE
Recipe Yield: Yield: 1 Cake (9 Servings)
https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Recipe Yield: 4 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/apple-and-peach-chutney-turkey-pattie
Print version: https://diabeticgourmet.com/diabetic-recipes/apple-and-peach-chutney-turkey-pattie/print/
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil.
Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl.
Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil.
Cook burgers over medium heat until juices run clear, approximately 15 minutes.
Cooking time will depend on thickness of burgers. Turn once during cooking time.
Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Protein: 23 g; Carbohydrates: 25 g
CHOCOLATE PEANUT BUTTER COOKIES
This recipe begins, “You're just 5 ingredients and 20 minutes away from a decadent chocolate dessert.”
Makes 4 dozen cookies.
This is from Diabetic Connect, and can be viewe online here.
Ingredients
1 Pkg. devil's food cake mix
1 cup peanut butter
1/3 cup water
2 eggs
1 cup peanut butter chips
Directions
Heat oven to 350 degrees. Grease cookie sheets.
In a large bowl, combine cake mix, peanut butter, water and eggs. By hand, stir with spoon until dough is formed. Stir in chips.
Drop by rounded teaspoons 2 inches apart, on cookie sheets.
Bake at 350 degrees for 10 - 15 minutes or until set. Cool 1 minute; remove, place on cooling rack and cool completely.
Nutritional Facts: Servings: 1; Calories: 100; Protein: 3 g; Carbohydrate: 10 g; Dietary Fiber: 1 g; Fat: 5 g; Polyunsaturated Fat: 1 g; Saturated Fat: 2 g; Cholesterol: 9 mg; Sodium: 110 mg
BITTERSWEET CHOCOLATE TORTE
Recipe Yield: Serves: 12
View online with photo: https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte
Print version: https://diabeticgourmet.com/diabetic-recipes/bittersweet-chocolate-torte/print/
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145;Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 starch, 2 fat
Tuesday, November 28, 2017
Tuesday Recipes
Here are six yummy recipes to help you through the day, including Swedish Meatballs and Fresh Fruit Clafouti. Enjoy!
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
BLACK-EYED CHICKEN
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well.
Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
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
Directions
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: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
QUICK AND EASY CHICKEN CACCIATORE
This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”
Recipe Yield: Yield: Makes 4 servings
View online : https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore
Print version: https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore/print/
Ingredients
Nonstick cooking spray
1/2 lb. chicken breasts, skinless and boneless
1/2 lb. chicken thighs, skinless and boned
1 green bell pepper, cut into julienne strips
1/3 cup chopped onion
1/2 cup sliced mushrooms
1 (14 1/2 oz) can no added salt stewed tomatoes
1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)
2 tsp. dried Italian seasoning
1/8 tsp. fresh ground black pepper
Directions
Coat large skillet with cooking spray. Preheat skillet over medium-high heat.
Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.
Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.
Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.
Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.
Place chicken in a serving dish. Pour sauce over the top and serve.
Nutritional Information Per Serving: Calories: 190: Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g
SWEDISH MEATBALLS
Recipe Yield: Yield: 12 servings
https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Ingredients
1 egg
1/2 cup low-fat (1%) milk
2 slices white bread, lightly toasted and made into coarse crumbs
1/2 small onion, minced
2 tablespoon minced fresh parsley
1/2 teaspoon salt (optional)
1/4 teaspoon ground allspice
1/4 teaspoon nutmeg
1 pound ground skinless turkey breast
1/2 pound lean ground pork
3 tablespoons all-purpose flour
2 teaspoons vegetable oil
Directions
In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.
Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.
In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.)
Transfer the cooked meatballs to a bowl, cover, and keep warm.
Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.
Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 2 Very Lean Meat
CRANBERRY NUT TEA CAKE
Recipe Yield: Yield: 1 Cake (9 Servings)
https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
BLACK-EYED CHICKEN
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well.
Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
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
Directions
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: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
QUICK AND EASY CHICKEN CACCIATORE
This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”
Recipe Yield: Yield: Makes 4 servings
View online : https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore
Print version: https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore/print/
Ingredients
Nonstick cooking spray
1/2 lb. chicken breasts, skinless and boneless
1/2 lb. chicken thighs, skinless and boned
1 green bell pepper, cut into julienne strips
1/3 cup chopped onion
1/2 cup sliced mushrooms
1 (14 1/2 oz) can no added salt stewed tomatoes
1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)
2 tsp. dried Italian seasoning
1/8 tsp. fresh ground black pepper
Directions
Coat large skillet with cooking spray. Preheat skillet over medium-high heat.
Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.
Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.
Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.
Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.
Place chicken in a serving dish. Pour sauce over the top and serve.
Nutritional Information Per Serving: Calories: 190: Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g
SWEDISH MEATBALLS
Recipe Yield: Yield: 12 servings
https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Ingredients
1 egg
1/2 cup low-fat (1%) milk
2 slices white bread, lightly toasted and made into coarse crumbs
1/2 small onion, minced
2 tablespoon minced fresh parsley
1/2 teaspoon salt (optional)
1/4 teaspoon ground allspice
1/4 teaspoon nutmeg
1 pound ground skinless turkey breast
1/2 pound lean ground pork
3 tablespoons all-purpose flour
2 teaspoons vegetable oil
Directions
In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.
Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.
In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.)
Transfer the cooked meatballs to a bowl, cover, and keep warm.
Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.
Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 2 Very Lean Meat
CRANBERRY NUT TEA CAKE
Recipe Yield: Yield: 1 Cake (9 Servings)
https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
Monday, November 27, 2017
Meatless Monday
Here's to another Meatless Monday. Any of these six recipes would be a welcome addition to your Thanksgiving meal, including Green Beans with Poppy Seed Dressing and Fresh Fruit Clafouti. Enjoy!
APPLE STUFFED ACORN SQUASH
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.
Ingredients
1/4 cup raisins
2 acorn squash (about 4 inches in diameter)
Butter-flavored cooking spray
2 tablespoons sucralose no-calorie sweetener
1/4 teaspoon ground cinnamon
2 medium Fuji apples
2 tablespoons light butter
Directions
Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.
Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.
Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.
Yield: 8 servings.
Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: 4 servings (3/4 cup each)
View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/
Source: The Eating Well Diabetes Cookbook
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute.
Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.
Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
TANGY LEMON SQUARES
This recipe begins, “These bars are tangy and rich in flavor, but not in fat, carbs or calories. No need to feel guilty after eating one!”
Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares Print version: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares/print/
Ingredients
Crust Ingredients:
3/4 cup all-purpose flour
1/3 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
6 tablespoons cold stick butter, cut into pieces
1 teaspoon grated lemon peel
1 teapoon vanilla
Filling Ingredients:
2 eggs
3/4 cup Equal Spoonful or Granulated**
1/2 cup lemon juice
4 tablespoons stick butter, melted
1 tablespoon grated lemon peel
*May substitute 8 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, combine flour, 1/3 cup Equal and salt in medium bowl.
Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs.
Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough.
Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan.
Bake in preheated 350F oven 8 to 10 minutes or until set. Cool on wire rack.
For Filling, beat eggs and 3/4 cup Equal. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.
Bake about 15 minutes or until filling is set.
Cool completely on wire rack. Cut into squares.
Store in airtight container in refrigerator.
Nutritional Information Per Serving: Calories: 95; Fat: 8 g; Sodium: 30 mg; Cholesterol: 45 mg; Protein: 2 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 starch, 1-1/2 fat
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
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
Directions
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: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
APPLE STUFFED ACORN SQUASH
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.
Ingredients
1/4 cup raisins
2 acorn squash (about 4 inches in diameter)
Butter-flavored cooking spray
2 tablespoons sucralose no-calorie sweetener
1/4 teaspoon ground cinnamon
2 medium Fuji apples
2 tablespoons light butter
Directions
Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.
Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.
Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.
Yield: 8 servings.
Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: 4 servings (3/4 cup each)
View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/
Source: The Eating Well Diabetes Cookbook
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute.
Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.
Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
TANGY LEMON SQUARES
This recipe begins, “These bars are tangy and rich in flavor, but not in fat, carbs or calories. No need to feel guilty after eating one!”
Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares Print version: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares/print/
Ingredients
Crust Ingredients:
3/4 cup all-purpose flour
1/3 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
6 tablespoons cold stick butter, cut into pieces
1 teaspoon grated lemon peel
1 teapoon vanilla
Filling Ingredients:
2 eggs
3/4 cup Equal Spoonful or Granulated**
1/2 cup lemon juice
4 tablespoons stick butter, melted
1 tablespoon grated lemon peel
*May substitute 8 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, combine flour, 1/3 cup Equal and salt in medium bowl.
Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs.
Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough.
Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan.
Bake in preheated 350F oven 8 to 10 minutes or until set. Cool on wire rack.
For Filling, beat eggs and 3/4 cup Equal. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.
Bake about 15 minutes or until filling is set.
Cool completely on wire rack. Cut into squares.
Store in airtight container in refrigerator.
Nutritional Information Per Serving: Calories: 95; Fat: 8 g; Sodium: 30 mg; Cholesterol: 45 mg; Protein: 2 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 starch, 1-1/2 fat
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
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
Directions
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: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
Monday, July 10, 2017
Meatless Monday
It's Meatless Monday. Here are six diabetic vegetarian recipes to help you through the day, including Broccoli Chowder and Fresh Fruit Clafouti. Enjoy!
BROCCOLI CHOWDER
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
STRAWBERRY SPINACH SALAD
This is another recipe from
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inchthickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 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: According to the recipe, "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."
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
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
BROCCOLI CHOWDER
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
STRAWBERRY SPINACH SALAD
This is another recipe from
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inchthickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 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: According to the recipe, "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."
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
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
Friday, June 23, 2017
Friday Recipes
It's Friday (yay!). Here are six recipes to help you through the weekend, including Strawberry-Peach Cooler and No Peek Chicken. Enjoy!
BROCCOLI CHOWDER
Note: Not sure which diabetic site this is from.
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
NO PEEK CHICKEN
This is one of those "Not sure where it came from" recipes.
4 skinless, boneless, chicken breasts
2 cans cream of chicken soup
1/2 package dry onion soup mix
1 cup milk or water
3/4 cup rice
Preheat oven to 350 degrees. Place chicken in a baking dish. In a bowl, mix remaining ingredients together. Pour mixture over chicken breasts. Cover dish with aluminum foil and bake for 2 hours, remembering not to peek!
STRAWBERRY SPINACH SALAD
This was on the Diabetic Gourmet site several years ago. It's apparently come off the site since I originally posted this on my Confessions of a Foodie blog.
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
PENNE WITH GREENS AND CANNELLINI BEANS
This recipe begins, "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.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
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
BROCCOLI CHOWDER
Note: Not sure which diabetic site this is from.
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
NO PEEK CHICKEN
This is one of those "Not sure where it came from" recipes.
4 skinless, boneless, chicken breasts
2 cans cream of chicken soup
1/2 package dry onion soup mix
1 cup milk or water
3/4 cup rice
Preheat oven to 350 degrees. Place chicken in a baking dish. In a bowl, mix remaining ingredients together. Pour mixture over chicken breasts. Cover dish with aluminum foil and bake for 2 hours, remembering not to peek!
STRAWBERRY SPINACH SALAD
This was on the Diabetic Gourmet site several years ago. It's apparently come off the site since I originally posted this on my Confessions of a Foodie blog.
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
PENNE WITH GREENS AND CANNELLINI BEANS
This recipe begins, "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.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
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
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
Thursday, January 14, 2016
Thursday Recipes
Here are today's six recipes to try out. Enjoy!
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.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Makes 4 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1116.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Protein: 24 g; Fat: 6 g; Sodium: 51 mg; Cholesterol: 65 mg; Saturated Fat: 3 g; Dietary Fiber: 1.1 g; Carbohydrates: 11 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
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
ALMOND-STUFFED PEARS
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/663.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 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.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Makes 4 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1116.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Protein: 24 g; Fat: 6 g; Sodium: 51 mg; Cholesterol: 65 mg; Saturated Fat: 3 g; Dietary Fiber: 1.1 g; Carbohydrates: 11 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
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
ALMOND-STUFFED PEARS
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/663.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
Wednesday, September 23, 2015
Wednesday Recipes
Enjoy!
FETTUCCINE WITH CHICKEN PICCATA
Yield: 6 Servings
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/382.shtml
Ingredients
6 small boneless, skinless chicken breast halves (3 oz each)
Flour
Vegetable cooking spray
1 tablespoon margarine
2 tablespoons flour
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/2 cup dry white wine or chicken broth
2 tablespoons lemon juice
1 tablespoon finely chopped parsley
2 teaspoons drained capers, optional
12 ounces fettuccine, cooked, warm
Directions
Pound chicken with flat side of meat mallet to scant 1/4 inch thickness; coat lightly with flour. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken over medium to medium-high heat until hot. Cook chicken over medium to medium-high heat until browned and no longer pink in center, 3 to 5 minutes. Remove chicken from skillet.
Melt margarine in skillet; stir in 2 tablespoons flour and cook over medium heat 1 to 2 minutes. Stir in chicken broth, wine, and lemon juice; heat to boiling. Boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Reduce heat and simmer, uncovered, until thickened to a medium sauce consistency, about 15 minutes more. Stir in parsley and capers.
Return chicken to sauce; cook over medium-low heat until chicken is hot through, 2 to 3 minutes. Serve chicken and sauce over pasta.
Nutritional Information Per Serving: Calories: 301; Protein: 24.3 g; Fat: 6 g; Sodium: 175 mg; Cholesterol: 43.4 mg; Carbohydrates: 35 g; Exchanges: 2-1/2 Bread, 2 Meat
LEMON HERB CHICKEN
Yield: 6 servings
Source: Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Protein: 21 g; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Dietary Fiber: 0 g; Carbohydrates: 0.5 g; Exchanges: 3 Lean Meat, 2 Fat
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/387.shtml
Ingredients
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
Directions
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: Calories: 92; Protein: 4 g; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg ; Carbohydrates: 17 g; Exchanges: 1 Other Carbohydrate
RED PEPPER CHEESE DIP
Yield: 12-15 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/77.shtml
View Online: http://diabeticgourmet.com/recipes/html/757.shtml
Ingredients
2 tablespoons olive oil
4 large red peppers, cut into 1" squares
4 ounces feta cheese
Directions
Pour oil into slow cooker. Stir in peppers.
Cover. Cook on LOW 2 hours.
Serve with feta cheese on crackers.
Nutritional Information Per Serving: Calories: 49; Protein: 2 g; Fat: 4 g; Sodium: 86 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable, 1/2 Fat
CRANBERRY NUT TEA CAKE
Yield: 1 Cake (9 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/388.shtml
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Protein: 4 g; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Carbohydrates: 35 g; Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
CHOCOLATE COFFEE TIRAMISU
Chocolate, coffee, tiramisu...what's not to like?
Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
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 mixtureon 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
FETTUCCINE WITH CHICKEN PICCATA
Yield: 6 Servings
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/382.shtml
Ingredients
6 small boneless, skinless chicken breast halves (3 oz each)
Flour
Vegetable cooking spray
1 tablespoon margarine
2 tablespoons flour
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/2 cup dry white wine or chicken broth
2 tablespoons lemon juice
1 tablespoon finely chopped parsley
2 teaspoons drained capers, optional
12 ounces fettuccine, cooked, warm
Directions
Pound chicken with flat side of meat mallet to scant 1/4 inch thickness; coat lightly with flour. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken over medium to medium-high heat until hot. Cook chicken over medium to medium-high heat until browned and no longer pink in center, 3 to 5 minutes. Remove chicken from skillet.
Melt margarine in skillet; stir in 2 tablespoons flour and cook over medium heat 1 to 2 minutes. Stir in chicken broth, wine, and lemon juice; heat to boiling. Boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Reduce heat and simmer, uncovered, until thickened to a medium sauce consistency, about 15 minutes more. Stir in parsley and capers.
Return chicken to sauce; cook over medium-low heat until chicken is hot through, 2 to 3 minutes. Serve chicken and sauce over pasta.
Nutritional Information Per Serving: Calories: 301; Protein: 24.3 g; Fat: 6 g; Sodium: 175 mg; Cholesterol: 43.4 mg; Carbohydrates: 35 g; Exchanges: 2-1/2 Bread, 2 Meat
LEMON HERB CHICKEN
Yield: 6 servings
Source: Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Protein: 21 g; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Dietary Fiber: 0 g; Carbohydrates: 0.5 g; Exchanges: 3 Lean Meat, 2 Fat
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/387.shtml
Ingredients
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
Directions
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: Calories: 92; Protein: 4 g; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg ; Carbohydrates: 17 g; Exchanges: 1 Other Carbohydrate
RED PEPPER CHEESE DIP
Yield: 12-15 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/77.shtml
View Online: http://diabeticgourmet.com/recipes/html/757.shtml
Ingredients
2 tablespoons olive oil
4 large red peppers, cut into 1" squares
4 ounces feta cheese
Directions
Pour oil into slow cooker. Stir in peppers.
Cover. Cook on LOW 2 hours.
Serve with feta cheese on crackers.
Nutritional Information Per Serving: Calories: 49; Protein: 2 g; Fat: 4 g; Sodium: 86 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable, 1/2 Fat
CRANBERRY NUT TEA CAKE
Yield: 1 Cake (9 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/388.shtml
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Protein: 4 g; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Carbohydrates: 35 g; Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
CHOCOLATE COFFEE TIRAMISU
Chocolate, coffee, tiramisu...what's not to like?
Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
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 mixtureon 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
Monday, September 14, 2015
Monday Recipes
Another week's worth of diabetic recipes begins today with six yummy things to try. Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Source: The Best Diabetes Cookbook
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
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/744.shtml
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g ; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg ; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
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.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
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
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Source: The Best Diabetes Cookbook
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
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/744.shtml
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g ; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg ; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
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.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
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
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