If it's Monday, it's time for another Meatless Monday. If you've ever thought of trying a vegetarian life-style, but were afraid to jump in full-time, you can try easing into it by trying one day a week without meat. Who knows...you might actually like it enough to try it two or three days a week. (And if you're already a vegetarian, you already know that a meat-free diet can be interesting and healthy!)
That said, here are today's six vegetarian recipes to help you through the day, including Quesadillas and Nutty Banana Bread. Enjoy!
CRANBERRY-APPLE SPINACH SALADView this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 4 servings
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 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
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Recipe Yield: Serves: 12
Source: Splenda
View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g
APPLE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 4 dozen cookies; Serving size: 1 cookie
Source: Equal
To view online, go to https://diabeticgourmet.com/diabetic-recipes/apple-oatmeal-raisin-cookies
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 starch, 1 fat
GREEN BEANS WITH CITRUS MUSTARD
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-citrus-mustard
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature.
This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Notes: Provides 3g. dietary fiber.
Nutritional Information Per Serving: Calories: 30; Sodium: 391 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
Showing posts with label Green Beans with Citrus Mustard. Show all posts
Showing posts with label Green Beans with Citrus Mustard. Show all posts
Monday, February 5, 2018
Monday, December 11, 2017
Meatless Monday
It's time for another Meatless Monday diabetic post, proving that vegetarian and diabetic don't have to mean boring. Here are six diabetic - and meatless - recipes to try your hand at, including Gingered Acorn Squash and Apple Pie. All of these will go nicely on your holiday table this week. Enjoy!
Note: If you haven't already noticed one of the cookie posts from last year, check it out. There are six yummy cookie recipes to try for the holidays! Of course, there are cookie posts throughout the year that will work, too, so give them all a try for your holiday gift-giving.
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml
Ingredients
1 Pastry for double-crust 9-inch pie
3 tablespoons cornstarch
1 cup Equal Spoonful or Granulated*
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)
* May substitute 24 packets Equal sweetener
Directions
Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.
Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.
Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.
Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat
Note: If you haven't already noticed one of the cookie posts from last year, check it out. There are six yummy cookie recipes to try for the holidays! Of course, there are cookie posts throughout the year that will work, too, so give them all a try for your holiday gift-giving.
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml
Ingredients
1 Pastry for double-crust 9-inch pie
3 tablespoons cornstarch
1 cup Equal Spoonful or Granulated*
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)
* May substitute 24 packets Equal sweetener
Directions
Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.
Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.
Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.
Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat
Monday, December 26, 2016
Meatless Monday
I hope you had a good holiday weekend. One more holiday - New Year's - and the year will be over.
Since it's Monday, it's time for six diabetic vegetarian recipes to help you through the day. Here are today's six diabetic recipes for you to try. Enjoy!
CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA
Yield: 8 servings.
Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.
Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml
Ingredients
1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *
1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. sherry vinegar
Salt, to taste
Freshly ground black pepper, to taste
8 eggs
1/2 cup grated Spanish manchego cheese **
2 Tbsp. chopped Italian parsley
2 Tbsp. extra virgin olive oil, for cooking
Directions
In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.
Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.
Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.
Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.
Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Crumbled goat cheese may be substituted for Spanish manchego cheese.
Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g
APPLE CINNAMON MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/170.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=170
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat
PEACH FROZEN YOGURT
This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.
View this online here.
Ingredients
2 cups peeled, chopped peaches
1/4 cup honey
2 1/2 cups non-fat plain Greek yogurt
Directions
Blend all ingredients together in a blender or food processor.
Pour into a ice cream maker. Freeze according to manufacturer's directions.
Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.
NOTE: Frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.
Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
Since it's Monday, it's time for six diabetic vegetarian recipes to help you through the day. Here are today's six diabetic recipes for you to try. Enjoy!
CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA
Yield: 8 servings.
Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.
Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml
Ingredients
1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *
1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. sherry vinegar
Salt, to taste
Freshly ground black pepper, to taste
8 eggs
1/2 cup grated Spanish manchego cheese **
2 Tbsp. chopped Italian parsley
2 Tbsp. extra virgin olive oil, for cooking
Directions
In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.
Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.
Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.
Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.
Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Crumbled goat cheese may be substituted for Spanish manchego cheese.
Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g
APPLE CINNAMON MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/170.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=170
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat
PEACH FROZEN YOGURT
This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.
View this online here.
Ingredients
2 cups peeled, chopped peaches
1/4 cup honey
2 1/2 cups non-fat plain Greek yogurt
Directions
Blend all ingredients together in a blender or food processor.
Pour into a ice cream maker. Freeze according to manufacturer's directions.
Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.
NOTE: Frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.
Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
Monday, December 19, 2016
Meatless Monday
It's time for another Meatless Monday diabetic post. Here are six diabetic - and meatless - recipes to try your hand at. All of these will go nicely on your holiday table this week. Enjoy!
Note: If you haven't already noticed yesterday's cookie post, check it out. There are six yummy cookie recipes to try for the holidays!
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml
Ingredients
1 Pastry for double-crust 9-inch pie
3 tablespoons cornstarch
1 cup Equal Spoonful or Granulated*
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)
* May substitute 24 packets Equal sweetener
Directions
Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.
Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.
Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.
Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat
Note: If you haven't already noticed yesterday's cookie post, check it out. There are six yummy cookie recipes to try for the holidays!
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml
Ingredients
1 Pastry for double-crust 9-inch pie
3 tablespoons cornstarch
1 cup Equal Spoonful or Granulated*
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)
* May substitute 24 packets Equal sweetener
Directions
Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.
Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.
Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.
Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat
Thursday, December 1, 2016
Thursday Recipes
Here are today's six diabetic recipes (a little late) for you to try. Enjoy!
CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA
Yield: 8 servings.
Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.
Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml
Ingredients
1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *
1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. sherry vinegar
Salt, to taste
Freshly ground black pepper, to taste
8 eggs
1/2 cup grated Spanish manchego cheese **
2 Tbsp. chopped Italian parsley
2 Tbsp. extra virgin olive oil, for cooking
Directions
In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.
Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.
Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.
Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.
Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Crumbled goat cheese may be substituted for Spanish manchego cheese.
Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g
APPLE CINNAMON MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/170.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=170
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat
PEACH FROZEN YOGURT
This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.
View this online here.
Ingredients
2 cups peeled, chopped peaches
1/4 cup honey
2 1/2 cups non-fat plain Greek yogurt
Directions
Blend all ingredients together in a blender or food processor.
Pour into a ice cream maker. Freeze according to manufacturer's directions.
Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.
NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.
Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA
Yield: 8 servings.
Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.
Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml
Ingredients
1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *
1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. sherry vinegar
Salt, to taste
Freshly ground black pepper, to taste
8 eggs
1/2 cup grated Spanish manchego cheese **
2 Tbsp. chopped Italian parsley
2 Tbsp. extra virgin olive oil, for cooking
Directions
In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.
Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.
Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.
Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.
Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Crumbled goat cheese may be substituted for Spanish manchego cheese.
Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g
APPLE CINNAMON MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/170.shtml
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Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
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Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat
PEACH FROZEN YOGURT
This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.
View this online here.
Ingredients
2 cups peeled, chopped peaches
1/4 cup honey
2 1/2 cups non-fat plain Greek yogurt
Directions
Blend all ingredients together in a blender or food processor.
Pour into a ice cream maker. Freeze according to manufacturer's directions.
Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.
NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.
Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
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