It's finally Friday. (Yay!) Here are today's six diabetic recipes to help you through the weekend, including Marinated Steak Kabobs and Warm Turkey and White Bean Salad. Enjoy!
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SESAME SOBA NOODLES
Recipe Yield: Serves: 6
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g
Diabetic Exchanges: 2 Starch/Bread
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
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
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
Showing posts with label Green Beans and Red Onion Salad. Show all posts
Showing posts with label Green Beans and Red Onion Salad. Show all posts
Friday, March 6, 2020
Monday, March 4, 2019
Meatless Monday
It's Meatless Monday, time to try a vegetarian-type day. Of course, if you're already a vegetarian, you know it's a healthy life-style. Either way, here are six yummy vegetarian diabetic recipes to help you through the day, including Stuffed Peppers and Tangy Apple Slaw. Enjoy!
ROASTED CORN WITH CUMIN AND LIME
https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime
Recipe Yield: Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
ROASTED CORN WITH CUMIN AND LIME
https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime
Recipe Yield: Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
Wednesday, July 25, 2018
Wednesday Recipes
Here we are at the middle of the week. If we've made it this far, can the weekend be far away? In the meantime, here are six recipes to help you through the week, including Just Plain Meat Loaf and Pineapple Cake. Enjoy!
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
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
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
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
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
Thursday, July 12, 2018
Thursday Recipes
Here are today's six yummy recipes to help you through the day, including Stuffed Tomatoes with Smoked Chicken and Tabouli and Chicken Scampi. Enjoy!
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
CHICKEN SCAMPI
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
Friday, June 29, 2018
Friday Recipes
Here are today's six diabetic recipes to help you through the weekend, including Marinated Steak Kabobs (great for the 4th of July next week!) and Warm Turkey and White Bean Salad. Enjoy!
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SESAME SOBA NOODLES
Recipe Yield: Serves: 6
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g
Diabetic Exchanges: 2 Starch/Bread
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
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
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
SESAME SOBA NOODLES
Recipe Yield: Serves: 6
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g
Diabetic Exchanges: 2 Starch/Bread
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
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
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
Wednesday, May 23, 2018
Salads!
For years, if someone mentioned salads, it usually meant lettuce, tomatoes, occasionally onions, and salad dressing - unless you said egg salad.
Thank goodness, salads have grown beyond that! The only thing limiting salads is one's imagination. Here are six yummy (and diabetic-friendly) salads to help you through the day, including Smoked Turkey Waldorf Salad and Corn and Black Bean Salad. Enjoy!
TORTILLA SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes
Book Title: Mix 'n Match Meals in Minutes
View online at https://diabeticgourmet.com/diabetic-recipes/tortilla-salad
Ingredients
4 cups washed ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons Paul Newman's Oil and Vinegar Salad dressing
1 cup broken tortilla chips
Directions
Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.
Nutritional Information Per Serving: Calories: 323; Fat: 15 g; Sodium: 356 mg; Cholesterol: 5 mg; Protein: 12 g; Carbohydrates: 36 g
Diabetic Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
TOMATO AND RED ONION SALAD
This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Recipe Yield: Serves 8.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable
CORN AND BLACK BEAN SALAD
This recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120, Fat: 6 g, Sodium: 60 mg, Cholesterol: 66 mg, Protein: 6 g, Carbohydrates: 20 grams
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
Thank goodness, salads have grown beyond that! The only thing limiting salads is one's imagination. Here are six yummy (and diabetic-friendly) salads to help you through the day, including Smoked Turkey Waldorf Salad and Corn and Black Bean Salad. Enjoy!
TORTILLA SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes
Book Title: Mix 'n Match Meals in Minutes
View online at https://diabeticgourmet.com/diabetic-recipes/tortilla-salad
Ingredients
4 cups washed ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons Paul Newman's Oil and Vinegar Salad dressing
1 cup broken tortilla chips
Directions
Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.
Nutritional Information Per Serving: Calories: 323; Fat: 15 g; Sodium: 356 mg; Cholesterol: 5 mg; Protein: 12 g; Carbohydrates: 36 g
Diabetic Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
TOMATO AND RED ONION SALAD
This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Recipe Yield: Serves 8.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable
CORN AND BLACK BEAN SALAD
This recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120, Fat: 6 g, Sodium: 60 mg, Cholesterol: 66 mg, Protein: 6 g, Carbohydrates: 20 grams
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
Monday, May 21, 2018
Meatless Monday
It's Meatless Monday, time to check out a day without meat. Here are six vegetarian (and, of course, diabetic) recipes to help you through the day, including Spicy Greens and Pumpkin Soup. Enjoy!
LEMON SPIKED GARLIC GREENS
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipe/lemon-spiked-garlic-greens.
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Notes:
Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.
Nutritional Information Per Serving: Calories: 58; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Protein: 5.9 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Vegetable
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
TOMATO AND RED ONION SALAD
This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Recipe Yield: Serves 8.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable
CORN AND BLACK BEAN SALAD
This recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120, Fat: 6 g, Sodium: 60 mg, Cholesterol: 66 mg, Protein: 6 g, Carbohydrates: 20 grams
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
LEMON SPIKED GARLIC GREENS
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipe/lemon-spiked-garlic-greens.
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Notes:
Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.
Nutritional Information Per Serving: Calories: 58; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Protein: 5.9 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Vegetable
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
TOMATO AND RED ONION SALAD
This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Recipe Yield: Serves 8.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable
CORN AND BLACK BEAN SALAD
This recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120, Fat: 6 g, Sodium: 60 mg, Cholesterol: 66 mg, Protein: 6 g, Carbohydrates: 20 grams
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
Thursday, April 19, 2018
Thursday Recipes
Here are today's six recipes to help you through the day, including Crispy Chicken and Italian Meatball Soup. Enjoy!
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
CHICKEN BREASTS WITH ROSEMARY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g
Diabetic Exchanges: 1/2 Vegetable, 3 Meat
SEASONED EGGPLANT SAUTE
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute
Ingredients
Olive oil cooking spray
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes
1 cup chopped onion
1/2 cup chopped green bell pepper
1 large tomato
6 cloves garlic, minced
2 tablespoons finely chopped parsley
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon crushed red pepper
1/2 cup reduced-sodium vegetable, or chicken broth
Salt and pepper to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.
Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
CHICKEN BREASTS WITH ROSEMARY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g
Diabetic Exchanges: 1/2 Vegetable, 3 Meat
SEASONED EGGPLANT SAUTE
Recipe Yield: Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute
Ingredients
Olive oil cooking spray
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes
1 cup chopped onion
1/2 cup chopped green bell pepper
1 large tomato
6 cloves garlic, minced
2 tablespoons finely chopped parsley
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon crushed red pepper
1/2 cup reduced-sodium vegetable, or chicken broth
Salt and pepper to taste
Directions
Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.
Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
Tuesday, April 17, 2018
Tuesday Recipes
Here are today's six yummy recipes to help you through the day, including Chocolate-Cherry Parfait and Marinated Steak Kabobs. Enjoy!
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
SPICY GREENS
Serving size: 1/2 cup
Recipe Yield: Yield: 4 Servings
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange
MARINATED STEAK KABOBS
Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.
Ingredients
1/4 cup lite soy sauce
1 tablespoon honey
2 tablespoons dry sherry
1 teaspoon orange zest
1 tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes
1 large green pepper, seeded and cut into 1-inch squares
1 large red pepper, seeded and cut into 1-inch squares
Directions
Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.
Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.
Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.
Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable
GREEN BEANS AND RED ONION SALAD
This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”
Recipe Yield: Serves 4
Source: NPB
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
Wednesday, October 4, 2017
Wednesday Recipes
Wednesday - half-way through the first week in October. Where did the year go?
Here are six yummy diabetic recipes to help you through the day, including Bun-Less Cheddar Burgers and Quesadillas. Enjoy!
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Recipe Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust
Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat
BUN-LESS CHEDDAR BURGERS
This recipe begins, “Skip the bun and instead, wrap this juicy cheeseburger in lettuce for a low-carb meal.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/3084-cheddar-turkey-burgers.
Ingredients
1 1/2 pounds lean ground beef
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon black pepper
6 slices of reduced-fat cheddar cheese
6 large lettuce leaves
Directions
In a large bowl, combine all the ingredients except for cheddar cheese and lettuce leaves; mix well. Form into 6 equal-sized patties.
Coat a large skillet with nonstick cooking spray and cook the patties over medium heat for 3 to 4 minutes per side, or until the juices run clear and no pink remains.
Once cooked, remove from skillet and place one slice of cheese on top of each patty.
Add your favorite condiments (onions, tomato slices, pickles, etc.).
Wrap each patty in a lettuce leaf and serve.
Nutritional Facts: Servings: 6; Calories - 182; Total Fat - 5 g; Sat Fat - 3 g; Cholesterol - 86 mg; Sodium - 298 mg; Carbohydrates - 1 g; Dietary Fiber - 0 g; Protein - 33 g
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
ORANGE TAPIOCA
https://diabeticgourmet.com/diabetic-recipes/orange-tapioca
Recipe Yield: Serves: 4 (1 Serving = 1/2 Cup)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
1-1/2 cup fat-free milk
3 tablespoons quick-cooking tapioca
1 large egg, beaten, or 1/4 cup egg substitute
1 tablespoon sugar
Pinch of salt
1/2 cup orange juice
1/2 teaspoon pure vanilla extract
1 orange, peeled, seeded, and diced
Directions
Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.
Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.
Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.
Nutrition Facts Per Serving: Calories: 117; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Other Carbohydrate
Here are six yummy diabetic recipes to help you through the day, including Bun-Less Cheddar Burgers and Quesadillas. Enjoy!
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Recipe Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust
Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat
BUN-LESS CHEDDAR BURGERS
This recipe begins, “Skip the bun and instead, wrap this juicy cheeseburger in lettuce for a low-carb meal.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/3084-cheddar-turkey-burgers.
Ingredients
1 1/2 pounds lean ground beef
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon black pepper
6 slices of reduced-fat cheddar cheese
6 large lettuce leaves
Directions
In a large bowl, combine all the ingredients except for cheddar cheese and lettuce leaves; mix well. Form into 6 equal-sized patties.
Coat a large skillet with nonstick cooking spray and cook the patties over medium heat for 3 to 4 minutes per side, or until the juices run clear and no pink remains.
Once cooked, remove from skillet and place one slice of cheese on top of each patty.
Add your favorite condiments (onions, tomato slices, pickles, etc.).
Wrap each patty in a lettuce leaf and serve.
Nutritional Facts: Servings: 6; Calories - 182; Total Fat - 5 g; Sat Fat - 3 g; Cholesterol - 86 mg; Sodium - 298 mg; Carbohydrates - 1 g; Dietary Fiber - 0 g; Protein - 33 g
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
ORANGE TAPIOCA
https://diabeticgourmet.com/diabetic-recipes/orange-tapioca
Recipe Yield: Serves: 4 (1 Serving = 1/2 Cup)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
1-1/2 cup fat-free milk
3 tablespoons quick-cooking tapioca
1 large egg, beaten, or 1/4 cup egg substitute
1 tablespoon sugar
Pinch of salt
1/2 cup orange juice
1/2 teaspoon pure vanilla extract
1 orange, peeled, seeded, and diced
Directions
Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.
Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.
Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.
Nutrition Facts Per Serving: Calories: 117; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Other Carbohydrate
Monday, September 25, 2017
Meatless Monday
It's Meatless Monday, time to try a vegetarian-type day. Of course, if you're already a vegetarian, you know it's a healthy life-style. Either way, here are six yummy vegetarian diabetic recipes to help you through the day, including Stuffed Peppers and Orzo-Stuffed Eggplant. Enjoy!
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
ROASTED CORN WITH CUMIN AND LIME
https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime
Recipe Yield: Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
ROASTED CORN WITH CUMIN AND LIME
https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime
Recipe Yield: Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
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