Here are today's six yummy diabetic recipes to help you through the holidays, as well as other times, including Grilled Turkey, Portabella Mushrooms and Vegetable Kebabs and Tortilla Soup. Enjoy!
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of the apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Recipe Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs
Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g
FETTUCCINE WITH CHICKEN PICCATA
https://diabeticgourmet.com/diabetic-recipes/fettuccine-with-chicken-piccata
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: Yield: 6 Servings
Ingredients
6 small boneless, skinless chicken breast halves (3 oz each)
Flour
Vegetable cooking spray
1 tablespoon margarine
2 tablespoons flour
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/2 cup dry white wine or chicken broth
2 tablespoons lemon juice
1 tablespoon finely chopped parsley
2 teaspoons drained capers, optional
12 ounces fettuccine, cooked, warm
Directions
Pound chicken with flat side of meat mallet to scant 1/4 inch thickness; coat lightly with flour. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken over medium to medium-high heat until hot. Cook chicken over medium to medium-high heat until browned and no longer pink in center, 3 to 5 minutes. Remove chicken from skillet.
Melt margarine in skillet; stir in 2 tablespoons flour and cook over medium heat 1 to 2 minutes. Stir in chicken broth, wine, and lemon juice; heat to boiling. Boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Reduce heat and simmer, uncovered, until thickened to a medium sauce consistency, about 15 minutes more. Stir in parsley and capers.
Return chicken to sauce; cook over medium-low heat until chicken is hot through, 2 to 3 minutes. Serve chicken and sauce over pasta.
Nutritional Information Per Serving: Calories: 301; Fat: 6 g; Sodium: 175 mg; Cholesterol: 43.4 mg; Protein: 24.3 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Bread, 2 Meat
TORTILLA SOUP
Recipe Yield: Makes 4 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup/print/
Ingredients
2 tsp. olive oil
2 cloves garlic, minced
3 scallions, sliced thin
2 cans (14.5 oz.) reduced-sodium, fat-free chicken broth
1 cup canned diced tomatoes with green chiles
1 cup frozen corn kernels
1 bay leaf
1/2 tsp. ground cumin
1/2 tsp. chili powder
12 oz. cooked chicken, cut in small pieces
1/4 cup fresh cilantro leaves, chopped
3 Tbsp. fresh lime juice
Salt and freshly ground black pepper, to taste
1 cup baked tortilla chips, crumbled, for garnish
Low-fat sour cream, for garnish
Directions
Heat oil in a large saucepan over medium heat.
Saute garlic and scallions until garlic begins to color.
Add broth, tomatoes, corn and spices and bring to a boil.
Reduce heat and simmer 5 minutes. Add the chicken and heat until warmed through, about 5 minutes.
Add cilantro and lime juice. Stir and warm through. Season to taste with salt and pepper.
Ladle into soup bowls, sprinkle with crumbled tortilla chips and add a dollop of sour cream in the center for garnish.
Nutritional Information Per Serving:Calories: 231; Fat: 6 g; Fiber: 2 g; Sodium: 636 mg; Protein: 31 g; Carbohydrates: 15 g
Showing posts with label Herb-Crumbed Broccoli. Show all posts
Showing posts with label Herb-Crumbed Broccoli. Show all posts
Thursday, December 14, 2017
Tuesday, November 7, 2017
Tuesday Recipes
Here are six yummy recipes to help you through the day, including Southwestern Chicken Salad and Herb-Crumbed Broccoli. Enjoy!
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Notes:
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
SOUTHWESTERN CHICKEN SALAD
Source: 200 Healthy Recipes in 30 Minutes or Less!
Recipe Yield: Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad
Print version: https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad/print/
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients.
In a blender or food processor, blend all dressing ingredients.
Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g
Diabetic Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Notes:
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
SOUTHWESTERN CHICKEN SALAD
Source: 200 Healthy Recipes in 30 Minutes or Less!
Recipe Yield: Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad
Print version: https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad/print/
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients.
In a blender or food processor, blend all dressing ingredients.
Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g
Diabetic Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
Monday, November 6, 2017
Meatless Monday
It's another Meatless Monday. For those of us who are vegetarian, we know that meatless food can be healthy and yummy. And for everyone else, here's a great way to try going meatless one day a week. Here are six recipes to prove that vegetarian food, like diabetic food, can be tasty, healthy, and interesting, including Spicy Pumpkin Soup with Green Chile Swirl and Creamy Baked Custard with Maple Syrup. Hope I have your attention! Enjoy!
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 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
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
ZUCCHINI LEMON BREAD
https://diabeticgourmet.com/diabetic-recipe/zucchini-lemon-bread
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Yields one 18-slice loaf.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1-1/2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 cup packed shredded peeled zucchini
1/3 cup chopped walnuts
1/2 teaspoon grated lemon zest
1/2 teaspoon cinnamon
1/2 cup fat-free milk
1/3 cup canola or corn oil
2 large eggs, or 1/2 cup egg substitute
Directions
Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.
Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.
Notes:
Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1 Fat
APRICOT BARS
Recipe Yield: 20 servings, 1 bar per serving
Source: Forbidden Foods Diabetic Cooking
View online with photo: https://diabeticgourmet.com/diabetic-recipes/apricot-bars
Print version: https://diabeticgourmet.com/diabetic-recipes/apricot-bars/print/
Ingredients
3/4 cup dried apricots, divided
1/3 cup water
3/4 cup all-purpose flour
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon baking soda
1 egg
1/2 cup granulated sugar
1 tablespoon canola oil
1 tablespoon grated lemon zest
1 teaspoon vanilla
2 teaspoons powdered sugar
Directions
Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.
In a small saucepan, simmer 1/2 cup of teh apricots in the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.
Meanwhile, in a medium bowl, whisk together the flour, baking powder, cinnamon, and baking soda. Stir in the diced apricots.
In a blender, add the cooled apricot mixture and puree, about 1 minute.
Add the egg, granulated sugar, oil, zest, and vanilla and mix until just blended, about 30 seconds.
Pour this mixture into the middle of the flour mixture and stir until just combined.
Spread in the prepared pan and bake until golden brown and edges begin to crust, 18-20 minutes.
Sprinkle powdered sugar over the warm bars. Cool before cutting.
Nutritional Information Per Serving: Calories: 59; Fat: 1 g; Fiber: 1 g; Sodium: 38 mg; Cholesterol: 11 mg; Protein: 1 g; Carbohydrates: 12 g; Sugars: 7 g
Diabetic Exchanges: 1 Carbohydrate
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 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
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
Friday, October 27, 2017
Friday Recipes
Here's a question I'm sure anyone who uses insulin has wondered: What should I do with my expired insulin?
According to Diabetes Self-Management, you should discard it, as its effectiveness "may be severely compromised."
Diabetes Self-Management also has an article about insulin that you might be interested in reading ("Insulin: What you Need to Know"), as it has quite a lot of useful information. (You can click the previous link, or click here to get to the article.)
And now, here are six yummy recipes to help you through the day, including Turkey Vegetable Chili Mac and Chimichurri Steak Wraps. Enjoy!
HOT AND SOUR SOUP
Recipe Yield: 10 (1 cup) servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup/print/
Source: Eater's Choice Low-Fat Cookbook
Ingredients
10 large dried black mushrooms
1/2 cup tree ear fungi
1/3 tiger lily stems (golden needles)
2 tablespoons cornstarch
3 tablespoons water
3/4 diced uncooked chicken breast
1 teaspoon olive oil
1 tablespoon soy sauce
1 can (8 oz.) bamboo shoots, sliced
6 cups chicken stock, or 3 cans (10-3/4 oz each) chicken broth, defatted, + 2 cans water
3 tablespoons white vinegar
1 tablespoon double black soy sauce
2 cakes tofu (fresh bean curd), cubed
2 teaspoons chili oil
2 egg whites, beaten
4 green onions, sliced
Directions
Place mushrooms, tree ears, and tiger lily stems in a small bowl and cover with boiling water.
In about 15 minutes or when they are soft, drain off the water and chop off stems or any hard parts.
Slice mushrooms and tree ears and pull tiger lily stems into shreds. Set aside.
Combine cornstarch and water into a smooth paste. Set aside.
In a heated wok or skillet, saute chicken in oil until chicken is cooked through.
Stir in regular soy sauce.
Stir in mushrooms, tree ears, tiger lily stems, and bamboo shoots.
Add chicken stock, vinegar, and double black soy sauce.
Stir cornstarch mixture into soup. Let thicken.
Add tofu and bring soup to a boil.
Stir in the chili oil and white pepper.
Turn off the heat for 1 minute and then slowly pour the egg whites into the soup, stirring constantly.
Garnish each bowl of soup with chopped green onions.
Nutritional Information Per Serving: Calories: 97; Fat: 2 g; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Bread/Starch; 1 Meat
GINGERED ORANGE CARROTS
Recipe Yield: Makes about 2 cups (4 servings)
https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Notes:
4g sugars and 2g dietary fiber.
Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
TURKEY VEGETABLE CHILI MAC
From Diabetes Self-Management.
To view online, click here.
Yield: 6 servings.
Ingredients
3/4 pound ground turkey
1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 14 ounces) Mexican-style diced tomatoes
1 can (about 14 ounces) diced tomatoes
1 cup frozen corn
1/2 cup chopped onion
2 cloves garlic, minced
1 teaspoon Mexican seasoning
1/2 cup uncooked elbow macaroni
1/3 cup sour cream
Directions
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.
Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.
Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.
Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 1/2 Vegetable.
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
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
According to Diabetes Self-Management, you should discard it, as its effectiveness "may be severely compromised."
Diabetes Self-Management also has an article about insulin that you might be interested in reading ("Insulin: What you Need to Know"), as it has quite a lot of useful information. (You can click the previous link, or click here to get to the article.)
And now, here are six yummy recipes to help you through the day, including Turkey Vegetable Chili Mac and Chimichurri Steak Wraps. Enjoy!
HOT AND SOUR SOUP
Recipe Yield: 10 (1 cup) servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup/print/
Source: Eater's Choice Low-Fat Cookbook
Ingredients
10 large dried black mushrooms
1/2 cup tree ear fungi
1/3 tiger lily stems (golden needles)
2 tablespoons cornstarch
3 tablespoons water
3/4 diced uncooked chicken breast
1 teaspoon olive oil
1 tablespoon soy sauce
1 can (8 oz.) bamboo shoots, sliced
6 cups chicken stock, or 3 cans (10-3/4 oz each) chicken broth, defatted, + 2 cans water
3 tablespoons white vinegar
1 tablespoon double black soy sauce
2 cakes tofu (fresh bean curd), cubed
2 teaspoons chili oil
2 egg whites, beaten
4 green onions, sliced
Directions
Place mushrooms, tree ears, and tiger lily stems in a small bowl and cover with boiling water.
In about 15 minutes or when they are soft, drain off the water and chop off stems or any hard parts.
Slice mushrooms and tree ears and pull tiger lily stems into shreds. Set aside.
Combine cornstarch and water into a smooth paste. Set aside.
In a heated wok or skillet, saute chicken in oil until chicken is cooked through.
Stir in regular soy sauce.
Stir in mushrooms, tree ears, tiger lily stems, and bamboo shoots.
Add chicken stock, vinegar, and double black soy sauce.
Stir cornstarch mixture into soup. Let thicken.
Add tofu and bring soup to a boil.
Stir in the chili oil and white pepper.
Turn off the heat for 1 minute and then slowly pour the egg whites into the soup, stirring constantly.
Garnish each bowl of soup with chopped green onions.
Nutritional Information Per Serving: Calories: 97; Fat: 2 g; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Bread/Starch; 1 Meat
GINGERED ORANGE CARROTS
Recipe Yield: Makes about 2 cups (4 servings)
https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Notes:
4g sugars and 2g dietary fiber.
Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
TURKEY VEGETABLE CHILI MAC
From Diabetes Self-Management.
To view online, click here.
Yield: 6 servings.
Ingredients
3/4 pound ground turkey
1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 14 ounces) Mexican-style diced tomatoes
1 can (about 14 ounces) diced tomatoes
1 cup frozen corn
1/2 cup chopped onion
2 cloves garlic, minced
1 teaspoon Mexican seasoning
1/2 cup uncooked elbow macaroni
1/3 cup sour cream
Directions
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on LOW 4 to 5 hours.
Stir in macaroni. Cover; cook 10 minutes. Stir. Cover; cook 20 to 30 minutes or until macaroni is tender. Serve with sour cream.
Tip: Feel free to substitute 2 ounces of any other pasta. Short pasta shapes like cavatappi, penne, or rigatoni (which are sometimes called “cut pastas” because they are cut into pieces during the manufacturing process) can be added straight out of the packages. Longer shapes such as linguine, fettuccine, or spaghetti should be broken in halves or thirds before being stirred in so that all the pasta can be fully immersed in the sauce.
Nutrition Facts Per Serving: Calories: 210, Carbohydrates: 24 g, Protein: 20 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 340 mg, Fiber: 5 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 1/2 Vegetable.
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
CHIMICHURRI STEAK WRAPS
Yield: Makes 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps
Print version: https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps/print/
Ingredients
12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)
Chimichurri Sauce
1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
Directions
Place parsley and garlic in food processor or blender container.
Cover; process until finely chopped.
Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge.
Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla.
Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Nutritional Information Per Serving: Calories: 340; Fat: 16 g; Saturated Fat: 3 g; Fiber: 3.7 g; Sodium: 410 mg; Cholesterol: 49 mg; Protein: 30 g; Carbohydrates: 25 g
HERB-CRUMBED BROCCOLI
https://diabeticgourmet.com/diabetic-recipes/herb-crumbed-broccoli
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Recipe Yield: 6 Servings
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Fat: 2.1 g; Sodium: 64 mg; Protein: 3.7 g; Carbohydrates: 8.7 g
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
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