It's time for another Meatless Monday, where we check out food that's both vegetarian and diabetic-friendly. Today's six recipes include Italian Spinach Pie and Walnut Fudge! Yes, fudge - and it's a diabetic dessert. Enjoy!
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
Showing posts with label Greens with Ginger and Water Chestnuts. Show all posts
Showing posts with label Greens with Ginger and Water Chestnuts. Show all posts
Monday, February 22, 2021
Friday, July 15, 2016
Friday Recipes
Here are today's six recipes to help you through the weekend, including walnut fudge! Yes, fudge - and it's a diabetic dessert. There's also Creamy Tuna Mac Casserole and more. Enjoy!
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14-ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
CREAMY TUNA MAC CASSEROLE
This recipe begins, “Using Skinny Noodles Macaroni instead of regular macaroni cuts more than 200 calories and 40 grams of carbohydrates per serving.”
Makes 6 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1288.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Macaroni
1 (10.75 oz) can condensed cream of mushroom soup
1/2 Cup fat-free sour cream
1 (6 oz) can tuna, drained
1-1/2 Cup shredded cheddar cheese
1/2 Cup chopped onions
1 egg, whisked
Salt and pepper to taste
1/2 Cup finely crushed potato chips
1 pinch paprika
Directions
Pre-heat oven to 400F.
Open packages of Skinny Noodles Macaroni into a colander.
Rinse with warm water and drain well. Pat dry noodles with paper towels.
Heat a nonstick frying pan over medium heat.
Add noodles and dry fry for 3-4 minutes; turn off heat and let sit.
In a large bowl mix all ingredients except potato chips and paprika. Add Skinny Noodles and mix again, add salt and pepper to taste.
Transfer content to a lightly greased 1.5 quart casserole dish, sprinkle top with crushed chips and paprika and cook for 30 - 35 minutes.
Remove from heat and let sit for 10-15 minutes before serving.
Nutritional Information Per Serving: Calories: 299; Protein: 18 g; Fat: 15 g; Cholesterol: 73 mg; Dietary Fiber: 4 g; Carbohydrates: 23 g
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14-ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
CREAMY TUNA MAC CASSEROLE
This recipe begins, “Using Skinny Noodles Macaroni instead of regular macaroni cuts more than 200 calories and 40 grams of carbohydrates per serving.”
Makes 6 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1288.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Macaroni
1 (10.75 oz) can condensed cream of mushroom soup
1/2 Cup fat-free sour cream
1 (6 oz) can tuna, drained
1-1/2 Cup shredded cheddar cheese
1/2 Cup chopped onions
1 egg, whisked
Salt and pepper to taste
1/2 Cup finely crushed potato chips
1 pinch paprika
Directions
Pre-heat oven to 400F.
Open packages of Skinny Noodles Macaroni into a colander.
Rinse with warm water and drain well. Pat dry noodles with paper towels.
Heat a nonstick frying pan over medium heat.
Add noodles and dry fry for 3-4 minutes; turn off heat and let sit.
In a large bowl mix all ingredients except potato chips and paprika. Add Skinny Noodles and mix again, add salt and pepper to taste.
Transfer content to a lightly greased 1.5 quart casserole dish, sprinkle top with crushed chips and paprika and cook for 30 - 35 minutes.
Remove from heat and let sit for 10-15 minutes before serving.
Nutritional Information Per Serving: Calories: 299; Protein: 18 g; Fat: 15 g; Cholesterol: 73 mg; Dietary Fiber: 4 g; Carbohydrates: 23 g
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
Thursday, August 13, 2015
Thursday Recipes
Here are today's six recipes, including walnut fudge! Yes, fudge - and it's a diabetic dessert. There's also sweet potatoes and more. Enjoy!
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
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