Besides being Meatless Monday, it's also Double-Post Monday. On top of that, it's also Memorial Day here in the U.S. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Showing posts with label Herbed Asparagus. Show all posts
Showing posts with label Herbed Asparagus. Show all posts
Monday, May 25, 2020
Monday, May 27, 2019
Memorial Day Recipes - and Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. On top of that, it's also Memorial Day here in the U.S. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Monday, July 23, 2018
Meatless Monday
It's time for another Meatless Monday. Today's six vegetarian diabetic recipes include Chili Banzos and Corn, Leek, and Red Pepper Casserole. Enjoy!
HERBED ASPARAGUS
Recipe Yield: Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/herbed-asparagus
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Fat: 1 g; Fiber: 1 g; Sodium: 456 mg; Protein: 1 g; Carbohydrates: 5 g; Sugars: 2 g
Diabetic Exchanges: 1 Vegetable
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
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; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
STRAWBERRY FROST
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-frost.
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g;Sodium: 72 mg; Cholesterol: 6 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Milk, 1/2 Fruit
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
HERBED ASPARAGUS
Recipe Yield: Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/herbed-asparagus
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Fat: 1 g; Fiber: 1 g; Sodium: 456 mg; Protein: 1 g; Carbohydrates: 5 g; Sugars: 2 g
Diabetic Exchanges: 1 Vegetable
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
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; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
STRAWBERRY FROST
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-frost.
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g;Sodium: 72 mg; Cholesterol: 6 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Milk, 1/2 Fruit
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
Monday, July 9, 2018
Meatless Monday
Time again for another Meatless Monday. Today's offerings include Chili Banzos and Old-Fashioned Baked Custard. Enjoy!
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
CHILE CON QUESO
Recipe Yield: Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
HERBED ASPARAGUS
Recipe Yield: Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/herbed-asparagus
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Fat: 1 g; Fiber: 1 g; Sodium: 456 mg; Protein: 1 g; Carbohydrates: 5 g; Sugars: 2 g
Diabetic Exchanges: 1 Vegetable
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
CHILE CON QUESO
Recipe Yield: Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chile-con-queso.
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Fat: 3 g; Fiber: 7 g; Sodium: 441 mg; Cholesterol: 8 mg; Protein: 8 g; Carbohydrates: 21 g; Sugars: 7 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
HERBED ASPARAGUS
Recipe Yield: Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/herbed-asparagus
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Fat: 1 g; Fiber: 1 g; Sodium: 456 mg; Protein: 1 g; Carbohydrates: 5 g; Sugars: 2 g
Diabetic Exchanges: 1 Vegetable
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
Monday, July 2, 2018
Meatless Monday
It's time for another Meatless Monday. Today's recipes include Old-Fashioned Tomato Soup and Orange and Almond Cake. Enjoy!
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Recipe Yield: Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/herbed-asparagus
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Fat: 1 g; Fiber: 1 g; Sodium: 456 mg; Protein: 1 g; Carbohydrates: 5 g; Sugars: 2 g
Diabetic Exchanges: 1 Vegetable
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
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; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
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; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Recipe Yield: Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/herbed-asparagus
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Fat: 1 g; Fiber: 1 g; Sodium: 456 mg; Protein: 1 g; Carbohydrates: 5 g; Sugars: 2 g
Diabetic Exchanges: 1 Vegetable
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
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; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
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; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
Sunday, July 1, 2018
Sunday Recipes
I usually don't post on Sundays, but since the 4th of the July is this week, I'm posting six recipes to help you celebrate the day, including Santa Fe Chicken and Grilled Citrus Chicken Skewers. Be safe, and Enjoy!
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Monday, May 28, 2018
Memorial Day Food - Double-Post Monday
Besides being Meatless Monday, it's also a Double-Post Monday in honor of Memorial Day. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Sunday, July 2, 2017
Sunday Recipes - Leading Up To The Fourth
I usually don't post on Sundays, but since the 4th of the July is in two days, I'm posting six recipes to help you celebrate the day, including Santa Fe Chicken and Grilled Citrus Chicken Skewers. Be safe, and Enjoy!
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Monday, May 29, 2017
Memorial Day Recipes
It's Memorial Day here in the U.S. If you –
or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Friday, April 21, 2017
Friday Recipes
It's Friday, time for the weekend to begin. Here are six recipes to help you through the weekend, including Old-Fashioned Tomato Soup and Stovetop Shepherd’s Pie. Enjoy!
STOVETOP SHEPHERD'S PIE
Yield: 6 servings. Serving size: 2/3 cup.
This is from Diabetes Self/Management.
To view this online, click here.
Ingredients
8 ounces lean ground turkey
1 cup chopped onion
1 cup chopped green bell pepper
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 2/3 cups water, divided
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/4 teaspoon salt (optional)
1 1/4 cups fat-free (skim) milk
1 1/3 cups instant mashed potatoes
2 ounces shredded reduced-fat sharp Cheddar cheese
Directions
Heat medium nonstick skillet over medium-high heat until hot. Coat skillet with nonstick cooking spray. Add turkey. Cook, stirring to break up meat, until no longer pink. Drain on paper towels if necessary; set aside.
Add onion and bell pepper to skillet. Cook 4 minutes or until onion is translucent, stirring frequently. Add cooked turkey, ketchup, Worcestershire sauce, 1/3 cup water, cumin, and ground red pepper. Cook 2 minutes or until slightly thickened. Remove from heat. Cover; set aside.
Bring remaining 1 1/3 cups water and salt, if desired, to a boil in medium saucepan. Remove from heat. Stir in milk and potatoes. (Do not whisk.) Spoon mashed potatoes evenly over turkey mixture. Sprinkle evenly with cheese. Place skillet over medium-low heat. Cover; cook 6 to 8 minutes or until cheese melts.
Nutrition Facts Per Serving: Calories: 289, Carbohydrates: 47 g, Protein: 16 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 31 mg, Sodium: 253 mg, Fiber: 4 g, Exchanges per serving: 3 Bread/Starch, 1 Meat.
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
APPLE CINNAMON MUFFINS
Servings: 12
Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml
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
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
HERBED ASPARAGUS
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=680
View recipe: http://diabeticgourmet.com/recipes/html/680.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender.
Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
STOVETOP SHEPHERD'S PIE
Yield: 6 servings. Serving size: 2/3 cup.
This is from Diabetes Self/Management.
To view this online, click here.
Ingredients
8 ounces lean ground turkey
1 cup chopped onion
1 cup chopped green bell pepper
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 2/3 cups water, divided
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/4 teaspoon salt (optional)
1 1/4 cups fat-free (skim) milk
1 1/3 cups instant mashed potatoes
2 ounces shredded reduced-fat sharp Cheddar cheese
Directions
Heat medium nonstick skillet over medium-high heat until hot. Coat skillet with nonstick cooking spray. Add turkey. Cook, stirring to break up meat, until no longer pink. Drain on paper towels if necessary; set aside.
Add onion and bell pepper to skillet. Cook 4 minutes or until onion is translucent, stirring frequently. Add cooked turkey, ketchup, Worcestershire sauce, 1/3 cup water, cumin, and ground red pepper. Cook 2 minutes or until slightly thickened. Remove from heat. Cover; set aside.
Bring remaining 1 1/3 cups water and salt, if desired, to a boil in medium saucepan. Remove from heat. Stir in milk and potatoes. (Do not whisk.) Spoon mashed potatoes evenly over turkey mixture. Sprinkle evenly with cheese. Place skillet over medium-low heat. Cover; cook 6 to 8 minutes or until cheese melts.
Nutrition Facts Per Serving: Calories: 289, Carbohydrates: 47 g, Protein: 16 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 31 mg, Sodium: 253 mg, Fiber: 4 g, Exchanges per serving: 3 Bread/Starch, 1 Meat.
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
APPLE CINNAMON MUFFINS
Servings: 12
Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml
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
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
HERBED ASPARAGUS
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=680
View recipe: http://diabeticgourmet.com/recipes/html/680.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender.
Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
Monday, May 30, 2016
Memorial Day Recipes
It's Memorial Day here in the U.S. If you –
or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day. Be safe, and Enjoy!
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day. Be safe, and Enjoy!
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
These Grilled Citrus Chicken Skewers are a great way to start the grilling season.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
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