Today's post has a little of this, a little of that, and a lot of yum. Check out the Spicy Portuguese Beef Steak Kabobs, the Pumpkin Cheesecake, and the rest of today's recipes. Enjoy!
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
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
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
HEARTY MUSHROOM BARLEY SOUP
Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
SPICY PORTUGUESE BEEF STEAK KABOBS
Recipe Yield: Yield: 6 servings
Source: The Beef Checkoff
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.
Ingredients
1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick
1 large red bell pepper, cut into 1-inch pieces
Seasoning:
2 tablespoons chopped fresh cilantro
2 tablespoons olive oil
2 teaspoons hot pepper sauce
1 clove garlic, minced
1/4 to 1/2 teaspoon crushed red pepper (optional)
Directions
Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.
Alternately thread beef and bell pepper onto six 10-inch metal skewers
Place kabobs on grid over medium, ash-covered coals.
Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.
Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
Showing posts with label Granny Smith Apple Tart. Show all posts
Showing posts with label Granny Smith Apple Tart. Show all posts
Wednesday, November 19, 2025
Thursday, May 2, 2024
Dessert
I want something snacky!
We've all thought that from time to time. Today's post has six diabetic-friendly desserts, including a Chocolate-Cherry Parfait and Mocha Cheesecake Bars. Enjoy!
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars.
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
CHRISTMAS GINGERBREAD MEN COOKIES
Recipe Yield: Yield: 30 servings; Serving Size: 1 (4-inch) gingerbread cookie
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/christmas-gingerbread-men-cookies.
Ingredients
2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
3/4 cup unsalted butter, room temperature
1 cup Splenda Brown Sugar Blend
1 large egg
1 large egg yolk
Directions
Mix together flour, baking soda, salt, ginger, cinnamon and allspice into a medium bowl. Set aside.
Cream butter and Splenda Brown Sugar Blend in a large bowl until smooth. Beat in egg and egg yolk. Stir in dry ingredients and mix until dough forms. Shape dough into a disc, wrap, and refrigerate for 2 hours.
Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper.
Roll out dough to 1/4 inch thick on a lightly floured surface. Using a 4-inch cookie cutter, cut dough and place on cookie sheet.
Bake for 15 to 18 minutes. Allow cookies to cool for 2 minutes, then remove from pan and let cool completely on rack.
If you want to decorate with icing, use this sugarfree glaze recipe.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 3 g; Sodium: 65 mg; Cholesterol: 25 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 7 g
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.
Ingredients
Brownie Ingredients:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting Ingredients:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
SWEET POTATO – RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies.
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
We've all thought that from time to time. Today's post has six diabetic-friendly desserts, including a Chocolate-Cherry Parfait and Mocha Cheesecake Bars. Enjoy!
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars.
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
CHRISTMAS GINGERBREAD MEN COOKIES
Recipe Yield: Yield: 30 servings; Serving Size: 1 (4-inch) gingerbread cookie
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/christmas-gingerbread-men-cookies.
Ingredients
2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
3/4 cup unsalted butter, room temperature
1 cup Splenda Brown Sugar Blend
1 large egg
1 large egg yolk
Directions
Mix together flour, baking soda, salt, ginger, cinnamon and allspice into a medium bowl. Set aside.
Cream butter and Splenda Brown Sugar Blend in a large bowl until smooth. Beat in egg and egg yolk. Stir in dry ingredients and mix until dough forms. Shape dough into a disc, wrap, and refrigerate for 2 hours.
Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper.
Roll out dough to 1/4 inch thick on a lightly floured surface. Using a 4-inch cookie cutter, cut dough and place on cookie sheet.
Bake for 15 to 18 minutes. Allow cookies to cool for 2 minutes, then remove from pan and let cool completely on rack.
If you want to decorate with icing, use this sugarfree glaze recipe.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 3 g; Sodium: 65 mg; Cholesterol: 25 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 7 g
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.
Ingredients
Brownie Ingredients:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting Ingredients:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
SWEET POTATO – RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies.
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
Friday, July 14, 2023
Friday Recipes
It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Southwestern Chicken Salad and Baked Beef Empanadas. Enjoy!
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutritional Information Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
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
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutritional Information Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
SOUTHWESTERN CHICKEN SALAD
Yield: 6 servings
View recipe: http://diabeticgourmet.com/recipes/html/908.shtml
Source: 200 Healthy Recipes in 30 Minutes or Less!
http://diabeticgourmet.com/book_archive/details/74.shtml
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Protein: 17 g; Fat: 6 g; Sodium: 94 mg; Cholesterol: 42 mg ; Dietary Fiber: 4 g; Sugars: 4 g; Carbohydrates: 16 g; Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
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
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
Monday, February 14, 2022
Meatless Monday
It's time for another Meatless Monday to start the week off. Check out the Cheese and Rice Stuffed Peppers, the Pineapple Cake, along with the rest of today's offerings. Enjoy!
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
Thursday, January 6, 2022
Thursday Recipes
Here are today's six yummy diabetic recipes, including Cali-Florida Chili and Chicken Scampi. Enjoy!
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
Friday, May 28, 2021
Friday Recipes
It's finally Friday. Here are six diabetic recipes to help you through the weekend, including Crunchy Chicken Stir-Fry Salad and Salsa Verde Scrambled Egg Tacos. Enjoy!
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
CHILE CON QUESO
Recipe Yield: Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
LEMON-ROSEMARY CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Book Title: The All New Good Housekeeping Cookbook
You can view this online at https://diabeticgourmet.com/diabetic-recipes/lemon-rosemary-chicken-breasts.
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Lean Meat
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
CHILE CON QUESO
Recipe Yield: Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
LEMON-ROSEMARY CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Book Title: The All New Good Housekeeping Cookbook
You can view this online at https://diabeticgourmet.com/diabetic-recipes/lemon-rosemary-chicken-breasts.
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Lean Meat
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
Wednesday, February 10, 2021
Desserts
There was a time, years ago, when I thought desserts were not diabetic friendly. But that's so not true. Granted, like everything else, you have to approach desserts with the idea of moderation in mind. We're talking one piece of pie (and no, that one piece of pie should not be the entire 9-inch pie!), etc.
With that in mind, here are six yummy dessert recipes to add a little nice to your week, including Peach Melba and Old-Fashioned Baked Custard. Enjoy!
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/meringue-cookies.
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: 1/2 Other Carbohydrate
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba.
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4; Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
With that in mind, here are six yummy dessert recipes to add a little nice to your week, including Peach Melba and Old-Fashioned Baked Custard. Enjoy!
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/meringue-cookies.
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: 1/2 Other Carbohydrate
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba.
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4; Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
Monday, January 18, 2021
Meatless Monday
It's time for another Meatless Monday, where we check out food that is both vegetarian and diabetic-friendly. Today's offerings include Teriyaki Sesame Vegetables and Easy Vegan Tempeh Chili. Enjoy!
TWO BEAN CHILI
Recipe Yield: Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/two-bean-chili.
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Fat: 2 g; Sodium: 238 mg; Protein: 9 g; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
TWO BEAN CHILI
Recipe Yield: Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/two-bean-chili.
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Fat: 2 g; Sodium: 238 mg; Protein: 9 g; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
Thursday, July 16, 2020
Thursday Recipes
Here are today's six yummy diabetic recipes, including Cali-Florida Chili and Chicken Scampi. Enjoy!
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
Thursday, June 28, 2018
Thursday Recipes
Here are today's six yummy diabetic recipes, including Cali-Florida Chili and Chicken Scampi. Enjoy!
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CALI-FLORIDA CHILI
Recipe Yield: Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/cali-florida-chili
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Protein: 21.5 g; Carbohydrates: 20 g
Diabetic Exchanges: 4 Vegetable, 2 Meat, 1 Fat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
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