Here are today's six diabetic recipes to help you through the day, including Berry-Peachy Cobbler and Crispy Chicken. Enjoy!
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
CRISPY CHICKEN
Serving size: 3-4 oz
Servings: 4
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CANDIED YAMS
Serving size: 1/4 cup
12 servings
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml
Ingredients
6 medium yams, boiled in skin until tender (about 20 - 30 minutes)
1/3 cup raisins
1 Tbsp brown sugar
3 Tbsp sugar substitute
2 tsp cinnamon
1/2 tsp nutmeg
Ground cloves to taste
1/3 cup low-calorie margarine
1 cup cold water
Directions
Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.
In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.
Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
BERRY-PEACHY COBBLER
This is from Diabetes Self Management and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/berry-peachy-cobbler/
Ingredients
4 tablespoons plus 2 teaspoons sugar, divided
3/4 cup plus 2 tablespoons all-purpose flour, divided
1 1/4 pounds peaches, peeled and sliced or 1 package (16 ounces) frozen unsweetened sliced peaches, thawed and drained
2 cups fresh raspberries or 1 package (12 ounces) frozen unsweetened raspberries
1 teaspoon grated lemon peel
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons cold margarine, cut into small pieces
1/2 cup low-fat buttermilk
Directions
Preheat oven to 425°F. Spray eight ramekins or 11×7-inch baking dish with nonstick cooking spray; place ramekins in baking dish.
Combine 2 tablespoons sugar and 2 tablespoons flour in large bowl. Add peaches, raspberries, and lemon peel; toss to coat. Divide fruit evenly among prepared ramekins. Bake 15 minutes or until fruit is bubbly around edges.
Meanwhile, combine remaining 3/4 cup flour, 2 tablespoons sugar, baking powder, baking soda, and salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in buttermilk just until dry ingredients are moistened.
Remove ramekins from oven; top fruit with equal dollops of topping. Sprinkle topping with remaining 2 teaspoons sugar. Bake 18 to 20 minutes or until topping is lightly browned. Serve warm.
Yield: 8 servings. Serving size: 1/8 of recipe.
Nutrition Facts Per Serving: Calories: 149, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 195 mg, Fiber: 3 g, Carbohydrate choices: 1 Bread/Starch, 1 Fat, 1 Fruit.
LOADED QUINOA BOWL
This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”
This is from Diabetic Connect and can be found online here.
Ingredients
1 cup cooked chicken, shredded
1 cup cooked red quinoa
1 cup frozen corn, thawed
1 cup black beans
1 medium tomato, diced
1/2 avocado, diced
1/4 cup green onions, sliced
2 TBSP cilantro, diced
1/4 cup barbecue sauce
1/4 cup low fat ranch
Directions
Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.
Divide into 4 bowls.
Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.
Sprinkle with extra cilantro and serve.
Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g
Showing posts with label Herbed Polenta. Show all posts
Showing posts with label Herbed Polenta. Show all posts
Thursday, August 10, 2017
Saturday, July 22, 2017
Saturday Recipes
I usually don't post on Saturdays, but decided this morning just seemed like a good day to do so. Here are six yummy diabetic recipes to help you through the rest of the weekend, including Very Blueberry Sundaes and Lentil and Rice Stuffed Squash. Enjoy!
CRISPY CHICKEN
Serving size: 3-4 oz
Servings: 4
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783
Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CANDIED YAMS
Serving size: 1/4 cup
12 servings
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml
Ingredients
6 medium yams, boiled in skin until tender (about 20 - 30 minutes)
1/3 cup raisins
1 Tbsp brown sugar
3 Tbsp sugar substitute
2 tsp cinnamon
1/2 tsp nutmeg
Ground cloves to taste
1/3 cup low-calorie margarine
1 cup cold water
Directions
Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.
In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.
Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHICKEN GUMBO SOUP
Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/279.shtml
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat
VERY BLUEBERRY SUNDAES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=793
Online version: http://diabeticgourmet.com/recipes/html/793.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
Sauce:1 cup frozen blueberries
3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur
Sugar substitute equal to 2 tablespoons sugar
Rest of ingredients:
2 cups low-fat vanilla ice cream
1/4 cup chopped toasted pecans or sliced toasted almonds
Directions
To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth.
Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.
To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.
Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat
CRISPY CHICKEN
Serving size: 3-4 oz
Servings: 4
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783
Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CANDIED YAMS
Serving size: 1/4 cup
12 servings
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml
Ingredients
6 medium yams, boiled in skin until tender (about 20 - 30 minutes)
1/3 cup raisins
1 Tbsp brown sugar
3 Tbsp sugar substitute
2 tsp cinnamon
1/2 tsp nutmeg
Ground cloves to taste
1/3 cup low-calorie margarine
1 cup cold water
Directions
Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.
In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.
Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHICKEN GUMBO SOUP
Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/279.shtml
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat
VERY BLUEBERRY SUNDAES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=793
Online version: http://diabeticgourmet.com/recipes/html/793.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
Sauce:1 cup frozen blueberries
3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur
Sugar substitute equal to 2 tablespoons sugar
Rest of ingredients:
2 cups low-fat vanilla ice cream
1/4 cup chopped toasted pecans or sliced toasted almonds
Directions
To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth.
Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.
To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.
Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat
Friday, July 21, 2017
Friday Recipes
Yay, Friday! Here are six recipes to help you through the weekend, including Chili Con Carne and Chicken Gyros. Enjoy!
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=784
Online version: http://diabeticgourmet.com/recipes/html/784.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted.
Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown.
Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786
Online version: http://diabeticgourmet.com/recipes/html/786.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.
Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g ; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHILI CON CARNE
Yield: 8 servings (about 1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781
Online version: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
Vegetable cooking spray
1 pound 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1 – 2 tablespoons chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
1 can (6 ounces) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2 – 3 teaspoons unsweetened cocoa
1 can (15 ounces) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPICY GREENS
Yield: 4 Servings
Serving size: 1/2 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange
LENTILS WITH CUMIN AND LEMON
Yield: 12 servings
Serving size: 1/4 cup
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789
Online version: http://diabeticgourmet.com/recipes/html/789.shtml
Source: The Diabetes Snack Munch Nibble Nosh Book
Ingredients
1 cup dried brown lentils, washed and sorted
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, minced
2 teaspoons lemon juice
1 teaspoon cumin
1/2 teaspoon salt, or to taste (optional)
1/8 teaspoon black pepper
Directions
In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.
In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.
Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=784
Online version: http://diabeticgourmet.com/recipes/html/784.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted.
Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown.
Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786
Online version: http://diabeticgourmet.com/recipes/html/786.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.
Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g ; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHILI CON CARNE
Yield: 8 servings (about 1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781
Online version: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
Vegetable cooking spray
1 pound 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1 – 2 tablespoons chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
1 can (6 ounces) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2 – 3 teaspoons unsweetened cocoa
1 can (15 ounces) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPICY GREENS
Yield: 4 Servings
Serving size: 1/2 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange
LENTILS WITH CUMIN AND LEMON
Yield: 12 servings
Serving size: 1/4 cup
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789
Online version: http://diabeticgourmet.com/recipes/html/789.shtml
Source: The Diabetes Snack Munch Nibble Nosh Book
Ingredients
1 cup dried brown lentils, washed and sorted
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, minced
2 teaspoons lemon juice
1 teaspoon cumin
1/2 teaspoon salt, or to taste (optional)
1/8 teaspoon black pepper
Directions
In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.
In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.
Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch
Friday, January 29, 2016
Friday Recipes
Enjoy!
HERB-CRUSTED BROCCOLI
6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View: http://diabeticgourmet.com/recipes/html/364.shtml
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently.
Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Protein: 3.7 g; Fat: 2.1 g; Sodium: 64 mg; Cholesterol: 0 mg; Carbohydrates: 8.7 g; Exchanges: 1-1/2 Vegetable, 1/2 Fat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g ; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
Found online at http://diabeticgourmet.com/recipes/html/844.shtml. The recipe starts with, "Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers." Makes 3-1/2 dozen; serving size: 1 quiche.
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed. Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop. Chop mushrooms, saute in butter until limp and liquid evaporates. Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup. Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Nutritional Information (Per Serving): Calories: 95; Protein: 3 g; Sodium: 87 mg; Cholesterol: 35 mg; Fat: 7 g; Dietary Fiber: 0 g; Carbohydrates: 4 g
CRISPY RICE CRUST QUICHE
Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml
View Recipe: http://diabeticgourmet.com/recipes/html/399.shtml
Ingredients
2 cups cooked brown rice (either instant or regular)
1 egg white or 2 tablespoons egg substitute
2 tablespoons grated Parmesan cheese
1 teaspoon oregano
1/4 teaspoon basil
1/4 teaspoon fresh ground black pepper
1/4 teaspoon salt
Egg substitute equivalent to 4 eggs
2/3 cup low-fat milk
Pinch of nutmeg
1/4 cup fresh grated Parmesan cheese
1 large tomato, sliced
Directions
Preheat oven to 375 degrees F. Combine the rice, egg white, Parmesan cheese, oregano, basil, pepper, and salt. Press into the bottom and up the sides of a 9-inch nonstick pie plate (or a Pyrex pie plate sprayed with nonstick spray.) Bake the rice crust for 5 minutes. Remove from the oven.
Combine the eggs, milk, nutmeg, and Parmesan cheese. Mix well. Pour into the rice crust. Lower the oven to 350 degrees F. Bake quiche for 25 minutes.
Add tomatoes in a circle on top of the egg filling. Continue to bake until filling is set or a knife inserted near the center comes out clean and tomatoes are slightly browned, about 5-6 minutes.
Nutritional Information Per Serving: Calories: 220; Protein: 16 g; Fat: 5 g; Sodium: 490 mg; Cholesterol: 13 mg; Carbohydrates: 29; Exchanges: 2 Starch, 1 Lean Meat
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans,or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil overlow heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about4-5 minutes. Stir in the mushrooms and garlic; continuecooking until the mushrooms release their juices, about 4 minutes. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bayleaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
HERB-CRUSTED BROCCOLI
6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View: http://diabeticgourmet.com/recipes/html/364.shtml
Ingredients
Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste
Directions
Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently.
Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.
Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.
Nutritional Information Per Serving: Calories: 61; Protein: 3.7 g; Fat: 2.1 g; Sodium: 64 mg; Cholesterol: 0 mg; Carbohydrates: 8.7 g; Exchanges: 1-1/2 Vegetable, 1/2 Fat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Online: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g ; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
Found online at http://diabeticgourmet.com/recipes/html/844.shtml. The recipe starts with, "Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers." Makes 3-1/2 dozen; serving size: 1 quiche.
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed. Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop. Chop mushrooms, saute in butter until limp and liquid evaporates. Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup. Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Nutritional Information (Per Serving): Calories: 95; Protein: 3 g; Sodium: 87 mg; Cholesterol: 35 mg; Fat: 7 g; Dietary Fiber: 0 g; Carbohydrates: 4 g
CRISPY RICE CRUST QUICHE
Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml
View Recipe: http://diabeticgourmet.com/recipes/html/399.shtml
Ingredients
2 cups cooked brown rice (either instant or regular)
1 egg white or 2 tablespoons egg substitute
2 tablespoons grated Parmesan cheese
1 teaspoon oregano
1/4 teaspoon basil
1/4 teaspoon fresh ground black pepper
1/4 teaspoon salt
Egg substitute equivalent to 4 eggs
2/3 cup low-fat milk
Pinch of nutmeg
1/4 cup fresh grated Parmesan cheese
1 large tomato, sliced
Directions
Preheat oven to 375 degrees F. Combine the rice, egg white, Parmesan cheese, oregano, basil, pepper, and salt. Press into the bottom and up the sides of a 9-inch nonstick pie plate (or a Pyrex pie plate sprayed with nonstick spray.) Bake the rice crust for 5 minutes. Remove from the oven.
Combine the eggs, milk, nutmeg, and Parmesan cheese. Mix well. Pour into the rice crust. Lower the oven to 350 degrees F. Bake quiche for 25 minutes.
Add tomatoes in a circle on top of the egg filling. Continue to bake until filling is set or a knife inserted near the center comes out clean and tomatoes are slightly browned, about 5-6 minutes.
Nutritional Information Per Serving: Calories: 220; Protein: 16 g; Fat: 5 g; Sodium: 490 mg; Cholesterol: 13 mg; Carbohydrates: 29; Exchanges: 2 Starch, 1 Lean Meat
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans,or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil overlow heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about4-5 minutes. Stir in the mushrooms and garlic; continuecooking until the mushrooms release their juices, about 4 minutes. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bayleaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
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