If it's Monday (and my calendar indicates that it is), then it's time for another Meatless Monday. Today's offerings include Spinach Vegetable Kugel and Baked Apples Burnette. Enjoy!
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
GRILLED PANZANELLA
Recipe Yield: Makes 6 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-panzanella.
Ingredients
4 garlic cloves, minced
1/2 tsp. Dijon mustard
2 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
15 fresh basil leaves, chopped coarsely
1 medium cucumber, seeded (or English cucumber) washed, sliced into 1/2-inch pieces
3 large ripe tomatoes, cut into 1-inch cubes
2 Tbsp. green olives, pitted and chopped (capers may be substituted)
1 medium red bell pepper, seeded and quartered
1/2 large red onion, cut in half and then 1/4 inch slices
1/2 small loaf crusty whole-grain French or Italian bread, cut into 1-inch slices, halved
Directions
In mixing bowl whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.
In large bowl gently combine basil, cucumber, tomatoes and olives.
Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.
Remove from grill. On cutting board, slice peppers into 1/2-inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.
Toast both sides of bread until nicely browned.
On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.
Nutritional Information Per Serving: Calories: 193; Fat: 11 g; Saturated Fat: 2 g; Sodium: 187 mg; Protein: 4 g; Carbohydrates: 22 g
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g
Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
Showing posts with label Granny Smith Apple Tarts. Show all posts
Showing posts with label Granny Smith Apple Tarts. Show all posts
Monday, March 2, 2020
Thursday, February 13, 2020
Dessert
Ever want something just a little snacky? If you're like many of us, you probably do. Here are six diabetic-friendly desserts to try, including Really Raspberry Parfaits and Granny Smith Apple Tarts. Enjoy!
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
Thursday, January 16, 2020
Dessert
Whoever says diabetics can't have dessert isn't telling the whole truth. While one needs to eat dessert in moderation, these diabetic-friendly desserts can be had at any time, including Meringue Tartlets with Pears and Shaved Chocolate and Chocolate Velvet Mousse. Enjoy!
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note: it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
CHOCOLATE VELVET MOUSSE
Recipe Yield: Yield: 6 Servings; Serving Size: 3/4 cup mousse, 1/2 cup strawberries
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-velvet-mousse.
Ingredients
3 ounces unsweetened chocolate
1 cup low fat milk
1/4 cup egg substitute
1/2 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon cornstarch
2 tablespoons orange liqueur (Grand Marnier, Curacao, Triple Sec, or brandy)*
1/2 cup heavy cream
3 cups sliced strawberries
Directions
Place chocolate and milk in a medium saucepan. Heat over medium heat until chocolate melts. Set aside.
Stir together egg substitute, Splenda Granulated Sweetener, cornstarch and Grand Marnier in a small mixing bowl. Add to chocolate mixture. Stir constantly. Cook over medium heat while stirring constantly, until mixture begins to thicken (approx. 3-4 minutes). Remove from heat and pour into the bowl of a blender or food processor. Blend or process briefly (10-20 seconds) to make a more creamy texture. Pour into medium bowl and cover.
Refrigerate chocolate mixture approx. 2-3 hours or until cool. Whip cream until stiff and fold into chocolate. Refrigerate overnight to set. Will keep refrigerated for 3 days.
To serve, layer strawberries and mousse in 6 all- purpose wine glasses.
Notes:
This chilled, layered dessert topped with strawberries is quite impressive. Be sure to allow time to let it set! It’s well worth the wait. Alcohol can be replaced with 1 teaspoon orange extract.
Nutritional Information Per Serving: Calories: 220; Fat: 17 g; Saturated Fat: 10 g; Fiber: 4 g; Sodium: 50 mg; Cholesterol: 30 mg; Protein: 5 g; Carbohydrates: 16 g; Sugars: 6 g
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note: it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
CHOCOLATE VELVET MOUSSE
Recipe Yield: Yield: 6 Servings; Serving Size: 3/4 cup mousse, 1/2 cup strawberries
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-velvet-mousse.
Ingredients
3 ounces unsweetened chocolate
1 cup low fat milk
1/4 cup egg substitute
1/2 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon cornstarch
2 tablespoons orange liqueur (Grand Marnier, Curacao, Triple Sec, or brandy)*
1/2 cup heavy cream
3 cups sliced strawberries
Directions
Place chocolate and milk in a medium saucepan. Heat over medium heat until chocolate melts. Set aside.
Stir together egg substitute, Splenda Granulated Sweetener, cornstarch and Grand Marnier in a small mixing bowl. Add to chocolate mixture. Stir constantly. Cook over medium heat while stirring constantly, until mixture begins to thicken (approx. 3-4 minutes). Remove from heat and pour into the bowl of a blender or food processor. Blend or process briefly (10-20 seconds) to make a more creamy texture. Pour into medium bowl and cover.
Refrigerate chocolate mixture approx. 2-3 hours or until cool. Whip cream until stiff and fold into chocolate. Refrigerate overnight to set. Will keep refrigerated for 3 days.
To serve, layer strawberries and mousse in 6 all- purpose wine glasses.
Notes:
This chilled, layered dessert topped with strawberries is quite impressive. Be sure to allow time to let it set! It’s well worth the wait. Alcohol can be replaced with 1 teaspoon orange extract.
Nutritional Information Per Serving: Calories: 220; Fat: 17 g; Saturated Fat: 10 g; Fiber: 4 g; Sodium: 50 mg; Cholesterol: 30 mg; Protein: 5 g; Carbohydrates: 16 g; Sugars: 6 g
Monday, January 13, 2020
Meatless Monday
It's time for another Meatless Monday, where we check out recipes that are both vegetarian and diabetic-friendly. Today's offerings include Cheese Lasagna and Nectarine and Berry Tart. Enjoy!
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
Friday, December 27, 2019
Friday Recipes
Here are six recipes to hep you through the last weekend of 2019, including Good Luck Chicken Fricassee and Banana Pineapple Tropical Pie. Enjoy!
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Recipe Yield: Yield: 4 servings
Source: Hellmann's
View this online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee.
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
Ingredients
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Directions
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g
Diabetic Exchanges: 1 lean meat, 1 vegetable, 1 Fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Recipe Yield: Yield: 4 servings
Source: Hellmann's
View this online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee.
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
Ingredients
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Directions
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g
Diabetic Exchanges: 1 lean meat, 1 vegetable, 1 Fat
Friday, November 22, 2019
Friday Recipes
It's Friday, time to get ready for the weekend. Here are six recipes to help you through that weekend, including Turkey Tostadas and Warm Turkey and White Bean Salad. Enjoy!
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Servings: 6
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Genly reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
TURKEY TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Servings: 6
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Genly reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
TURKEY TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
Wednesday, November 13, 2019
Wednesday Recipes
It's half-way through the week. If we made it this far, we can make it the rest of the week.
Today's yummy recipes include Spring Vegetable Pilaf and Grilled Indian Kabobs with Sweet Onions and Red Bell Peppers. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
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 online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS
Recipe Yield: Serves 8-10.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/grilled-indian-kabobs-with-sweet-onions-and-red-bell-peppers.
Ingredients
1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes
2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares
2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks
12 (12-inch) skewers , soaked in water for at least 30 minutes
Vegetable oil cooking spray
Indian Spice Paste:
4 large cloves garlic
2 tablespoons curry powder
1 tablespoon kosher salt
1 tablespoon ground cumin
1 tablespoon ground coriander
1/4 teaspoon cayenne
1/2 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons water
Directions
To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.
Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.
Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.
Notes:
These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.
Nutritional Information Per Serving: Calories: 225; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 420 mg; Cholesterol: 80 mg; Protein: 27 g; Carbohydrates: 8 g
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
Today's yummy recipes include Spring Vegetable Pilaf and Grilled Indian Kabobs with Sweet Onions and Red Bell Peppers. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
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 online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS
Recipe Yield: Serves 8-10.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/grilled-indian-kabobs-with-sweet-onions-and-red-bell-peppers.
Ingredients
1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes
2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares
2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks
12 (12-inch) skewers , soaked in water for at least 30 minutes
Vegetable oil cooking spray
Indian Spice Paste:
4 large cloves garlic
2 tablespoons curry powder
1 tablespoon kosher salt
1 tablespoon ground cumin
1 tablespoon ground coriander
1/4 teaspoon cayenne
1/2 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons water
Directions
To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.
Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.
Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.
Notes:
These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.
Nutritional Information Per Serving: Calories: 225; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 420 mg; Cholesterol: 80 mg; Protein: 27 g; Carbohydrates: 8 g
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
Friday, March 11, 2016
Friday Recipes
More diabetic recipes to choose from. And for anyone who has never fixed a meal that's safe for a diabetic, there's no reason why you can't enjoy these, too! Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g: Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
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; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g: Exchanges: 2 Other Carbohydrate, 1 Fat
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