Tuesday Recipes

In the next week or two, I'm going to be cutting the number of recipes in Diabetic Delights to three recipes a day so that readers are not overwhelmed. There may be some days when I post one particular type of recipe, like cookies at holiday time, or soups or stews when the weather starts to cool. But otherwise, I'll try posting a main meal component - whether meat-based or vegetarian - along with possibly a side and dessert. We'll see how it goes. Let me know whether you like (or hate) the idea. In the meantime, here are today's six recipes. Enjoy!

ZUCCHINI ROLL-UPS WITH ROASTED RED PEPPER AND FETA CHEESE

Tender, grilled zucchini makes a delicious wrapper for crisp, colorful vegetables, fresh herbs and a creamy feta spread – all rolled into beautiful, bite-sized bundles. It is a true veggie celebration with grilled, roasted and fresh produce in each mouthwatering bite.

Yield: 8 servings (24 roll-ups).

Serving size: 3 roll-ups.

Photo and recipe: http://diabeticgourmet.com/recipes/html/1215.shtml

Ingredients

5 medium zucchini (about 8 oz each), cut lengthwise into 1/4-inch slices*

1 red, orange or yellow bell pepper, cut in half and seeded

1/2 medium red bell pepper, roasted and peeled, or use jarred*

2 Tbsp canola oil

1/3 cup crumbled feta cheese

1 Tbsp lemon juice

1/8 tsp freshly ground black pepper, plus more to taste

2 cups baby arugula leaves (2 oz lightly packed)

1/3 cup lightly packed fresh basil leaves

toothpicks

Directions

Preheat grill or grill pan over medium heat.

Set aside outermost slices of zucchini for another use.

Brush inner slices of zucchini and bell pepper halves with canola oil on both sides. Grill until just tender, about 3 minutes per side. Remove from grill to cool and slice pepper halves into thin strips. Zucchini and pepper may be made day ahead and stored in airtight container in refrigerator.

In small bowl of food processor or mini-processor, place roasted red pepper, feta cheese and lemon juice. Process until mixture reaches spreadable consistency. It will not become completely smooth. Stir in black pepper.

Spread about 3/4 tsp of feta mixture onto zucchini slice. Place a few slices of bell pepper about 1/2 inch from end of zucchini slice, along with a few arugula leaves and one small or half of large basil leaf. Roll up and insert toothpick to hold roll. Repeat with rest of zucchini slices.

Serve immediately or store in airtight container in refrigerator for up to one day. Allow to come to room temperature before serving.

* Tips: Five medium zucchini yields just the right number of slices. Buy an extra zucchini if you would like to have some room for error. You can use jarred roasted red pepper instead of preparing your own but be sure to rinse and drain it really well to avoid extra liquid in the spread.

Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Fat: 5 g; Sodium: 135 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

BAKED CHICKEN PARMESAN

Yield: 6 servings

Print: http://diabeticgourmet.com/recipes/html/228.shtml

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information (Per Serving): Calories: 209; Protein: 38 g; Sodium: 303 mg; Cholesterol: 68 mg; Fat: 1 g; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

FUNKY PEAR AND APPLE SAUCE

Serves: 4

Source: Light and Easy Diabetes Cuisine

View Recipe: http://diabeticgourmet.com/recipes/html/777.shtml

Ingredients

2 ripe Anjou or Bose pears

2 Granny Smith or Golden Delicious apples

1/2 cup fresh cranberries

2 tablespoons frozen orange juice concentrate

1 cinnamon stick

1/2 teaspoon pure vanilla extract

1/4 teaspoon freshly grated nutmeg

4 walnut halves

Directions

Cut pears and apples in half and core.

Place in a medium-size saucepan with remaining ingredients except walnuts and bring to a boil. Reduce heat, cover and simmer over low heat 10 to 20 minutes until fruit is tender.

Discard cinnamon stick. Strain through food mill and serve warm or chilled, topped with a walnut half.

Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 2 g; Sodium: 1 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Fruit

BLUEBERRY MELON FREEZE

Yield: 8 servings

Serving Size: 3/4 cup freeze, 1/4 cup

View online: http://diabeticgourmet.com/recipes/html/1234.shtml

Ingredients

2 cups honeydew melon chunks

4 teaspoons fresh mint leaves + additional for garnish

32 ounces fat-free plain Greek-style yogurt

6 tablespoons Splenda No Calorie Sweetener, Granulated

2 cups blueberries

Directions

Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth.

Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.

Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.

Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)

Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g

CHICKEN RATATOUILLE

Makes: 4 servings

View online: http://diabeticgourmet.com/recipes/html/1253.shtml

Ingredients

1 tablespoon vegetable oil

4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)

2 zucchini (7 inches long, unpeeled and thinly sliced)

1 eggplant (small, peeled and cut into 1-inch cubes)

1 onion (medium, thinly sliced)

1 green pepper (medium, cut into 1-inch pieces)

1/2 pound mushroom (fresh, sliced)

1 can tomatoes (16 oz, whole, cut up)

1 garlic clove (minced)

1-1/2 teaspoons basil (dried, crushed)

1 tablespoon parsley (fresh, minced)

black pepper (to taste)

Directions

Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.

Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g

JALAPENO CORN MUFFINS

Yield: 12 muffins

View online: http://diabeticgourmet.com/recipes/html/1260.shtml

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F.

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.

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

Monday Recipes

Years ago, before I had a diabetic to cook for, I thought that diabetic food would be complicated and boring. Turns out, that couldn't be farther from the truth. These six recipes show how easy and non-boring diabetic food can be. Enjoy!

CHICKEN AND BROCCOLI CASSEROLE

Makes: 6 Servings (1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

View recipe here: http://diabeticgourmet.com/recipes/html/602.shtml

Ingredients

1-3/4 cups stuffing mix

5 tablespoons reduced-calorie margarine, melted

1 can (10-3/4 ounce) low-fat cream of chicken soup

2 cups finely chopped cooked chicken breast

4 ounces non-fat milk

2 cups frozen chopped broccoli florets, thawed

1 tablespoon minced onion

1/8 teaspoon black pepper

Directions

Pre-heat oven to 425 degrees F.

Place stuffing mix and melted margarine in a mixing bowl and combine completely.

Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.

In a separate bowl, combine remaining ingredients.

Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.

Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.

Nutritional Information Per Serving: Calories: 257; Protein: 18 g; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Carbohydrates: 26 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat

CHICKEN BREASTS WITH ROSEMARY

Find this recipe at: http://diabeticgourmet.com/recipes/html/277.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Yield: 4 Servings

Ingredients

1 tablespoon olive oil, divided

1-1/2 teaspoons balsamic vinegar

1 teaspoon minced garlic

1 tablespoon grated lemon rind

1/4 teaspoon salt

1/8 teaspoon pepper

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

1/3 cup dry white wine or reduced-sodium chicken broth

1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves

1/2 diced, peeled fresh tomato

Directions

Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

Nutritional Information Per Serving: Calories: 188; Protein: 25.6 g; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Carbohydrates: 2.6 g; Exchanges: 1/2 Vegetable, 3 Meat

ITALIAN PITA CRISPS

Serves: 8 (32 appetizers)

Serving Size: 4 crisps

Source: The New Family Cookbook for People with Diabetes

View recipe here: http://diabeticgourmet.com/recipes/html/600.shtml

Ingredients

2 pitas, each about 6 inches in diameter

1 tablespoon olive oil

1 clove garlic, finely minced

1/4 teaspoon dried basil or oregano

2 teaspoons grated Parmesan cheese

Directions

Preheat the oven to 350 degrees F.

Spray 1 or 2 cookie sheets with nonstick pan spray. Cut each pita into 8 wedges; split each wedge to separate the halves. Arrange in a single layer on the cookie sheet(s).

Mix the olive oil and garlic. Brush over the pita sections; sprinkle with basil and cheese.

Bake 8 to 10 minutes, or until lightly browned and crisp. Serve hot, or cool and store in an airtight container.

Nutritional Information Per Serving: Calories: 59; Protein: 2 g; Fat: 2 g; Sodium: 88 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 0 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch, 1/2 Fat

CHICKEN GUMBO SOUP

Yield: 6 servings

Serving size: 1 cup

Source: The New Soul Food Cookbook for People with Diabetes

View recipe here: http://diabeticgourmet.com/recipes/html/279.shtml

Ingredients

1 lb boneless, skinless chicken breast, diced

3 cups reduced-sodium, reduced-fat chicken broth, divided

3 cups water

1 cup chopped onion

1 clove garlic, minced

1 tsp salt

1/2 tsp pepper

1 bay leaf

1/8 tsp sage

1/4 tsp red pepper flakes

1/4 tsp thyme

1 cup chopped fresh tomatoes

1 cup corn kernels, frozen or fresh

1 cup frozen okra

2 Tbsp canola oil

1/4 cup flour

2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat

CORN, LEEK AND RED PEPPER CASSEROLE

Find this recipe at: http://diabeticgourmet.com/recipes/html/604.shtml

Source: The Best Diabetes Cookbook

Yield: 6 Servings

Ingredients

1 teaspoon vegetable oil

1 teaspoon minced garlic

1 cup sliced leeks

1 cup chopped red peppers

2 cups corn kernels

2-1/2 tablespoons all-purpose flour

2 whole eggs

2 egg whites

1-1/3 cups 2% evaporated milk

1/4 cup chopped fresh dill (or 2 teaspoons dried)

1/4 cup bread crumbs

1/2 teaspoon margarine or butter

Directions

Preheat oven to 350 degrees F.

Spray a 2-quart casserole dish with vegetable spray.

In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.

Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.

In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.

Nutritional Information Per Serving: Calories: 169; Protein: 8 g; Fat: 5 g; Sodium: 110 mg; Cholesterol: 76 mg; Dietary Fiber: 2 g ; Carbohydrates: 26 g; Exchanges: 1 Starch, 2 Vegetable, 1 Fat

FUNKY PEAR AND APPLE SAUCE

Serves: 4

Source: Light and Easy Diabetes Cuisine

View Recipe: http://diabeticgourmet.com/recipes/html/777.shtml

Ingredients

2 ripe Anjou or Bose pears

2 Granny Smith or Golden Delicious apples

1/2 cup fresh cranberries

2 tablespoons frozen orange juice concentrate

1 cinnamon stick

1/2 teaspoon pure vanilla extract

1/4 teaspoon freshly grated nutmeg

4 walnut halves

Directions

Cut pears and apples in half and core.

Place in a medium-size saucepan with remaining ingredients except walnuts and bring to a boil. Reduce heat, cover and simmer over low heat 10 to 20 minutes until fruit is tender.

Discard cinnamon stick. Strain through food mill and serve warm or chilled, topped with a walnut half.

Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 2 g; Sodium: 1 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Fruit