For years, I've considered homemade Soup to be one of those comfort foods that I feel like occasionally cooking. If you love homemade soup, too, today's post is sure to please. Check out the Mexican Chicken Soup, the Vegetable-Chicken Noodle Soup, and the rest of today's yumminess. Enjoy!
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I originally posted it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g
Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk
Showing posts with label Hot and Sour Soup. Show all posts
Showing posts with label Hot and Sour Soup. Show all posts
Thursday, November 5, 2026
Monday, November 24, 2025
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Simple Veggie Skewers and Hot and Sour Soup. Enjoy!
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
RESTAURANT-STYLE SPINACH MANICOTTI
This is from
Cook Time: 50 minutes; Serves: 7
To view this online, go to https://www.everydaydiabeticrecipes.com/Pastas/Restaurant-Style-Spinach-Manicotti.
Ingredients
1 (8-ounce) package manicotti shells (14 shells)
1 small onion, diced
2 garlic cloves, minced
1/4 pound fresh mushrooms, diced
1 (32-ounce) container fat-free ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 egg
1 (10-ounce) package frozen spinach, thawed and squeezed dry
1-1/2 teaspoon Italian seasoning
1/2 teaspoon black pepper
2 cups light spaghetti sauce
2 tablespoons freshly grated Parmesan cheese
Directions
Cook the manicotti shells according to the package directions, omitting the salt; drain, rinse, drain again, and place in a large baking dish. Preheat the oven to 400 degrees F.
Coat a small saucepan with nonstick cooking spray. Add the onion and garlic and saute over medium heat until tender. Add the mushrooms and saute until brown.
Meanwhile, in a large bowl, combine the ricotta and mozzarella cheeses, the egg, spinach, Italian seasoning, and pepper. Add the onion mixture; mix well.
Spoon the mixture into the manicotti shells (see Note), top with the spaghetti sauce, and sprinkle with the Parmesan cheese. Cover with aluminum foil and bake for 30 to 35 minutes, or until heated through.
Note
To fill the shells, carefully place the cheese mixture in a large resealable plastic storage bag with a corner snipped off. Then you can just squeeze the filling into the manicotti shells, using the storage bag like a pastry bag. Simple, right?
BETTER-THAN-ANYTHING CAKE
This is from Everyday Diabetic Recipes, and begins, "Sure, you've probably had a good cake, and maybe even a great cake, but have you ever had a Better-Than-Anything Cake? This make-ahead poke cake is moist, creamy, crunchy, chocolatey, and most importantly, diabetic-friendly!"
Cook Time: 25 minutes; Chill Time: 4 hours; Serves: 18; Serving Size: 1 (2-1/2 x 3-inch) piece
To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Better-Than-Anything-Cake.
Ingredients
1 (16-ounce) package sugar-free chocolate cake mix
1-1/4 cup diet cola
2 (6-ounce) containers Boston cream pie yogurt, light
1/4 cup fat-free milk
1 teaspoon vanilla extract
1 (8-ounce) (8-ounce) container frozen fat-free whipped topping, thawed
1 tablespoon chopped toffee bits candy
2 tablespoons fat-free, sugar-free caramel sauce
Directions
Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
In a large bowl, combine cake mix and soda; whisk until batter is smooth. Pour into baking dish.
Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Let cool completely. Using the handle of a wooden spoon, poke about 30 holes over entire cake.
In a medium bowl, combine yogurt, milk, and vanilla; mix well. Pour mixture into holes. Evenly spread whipped topping over cake and sprinkle with toffee bits.
Cover and refrigerate 4 hours, or until ready to serve. Drizzle with caramel sauce just before serving.
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
RESTAURANT-STYLE SPINACH MANICOTTI
This is from
Cook Time: 50 minutes; Serves: 7
To view this online, go to https://www.everydaydiabeticrecipes.com/Pastas/Restaurant-Style-Spinach-Manicotti.
Ingredients
1 (8-ounce) package manicotti shells (14 shells)
1 small onion, diced
2 garlic cloves, minced
1/4 pound fresh mushrooms, diced
1 (32-ounce) container fat-free ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 egg
1 (10-ounce) package frozen spinach, thawed and squeezed dry
1-1/2 teaspoon Italian seasoning
1/2 teaspoon black pepper
2 cups light spaghetti sauce
2 tablespoons freshly grated Parmesan cheese
Directions
Cook the manicotti shells according to the package directions, omitting the salt; drain, rinse, drain again, and place in a large baking dish. Preheat the oven to 400 degrees F.
Coat a small saucepan with nonstick cooking spray. Add the onion and garlic and saute over medium heat until tender. Add the mushrooms and saute until brown.
Meanwhile, in a large bowl, combine the ricotta and mozzarella cheeses, the egg, spinach, Italian seasoning, and pepper. Add the onion mixture; mix well.
Spoon the mixture into the manicotti shells (see Note), top with the spaghetti sauce, and sprinkle with the Parmesan cheese. Cover with aluminum foil and bake for 30 to 35 minutes, or until heated through.
Note
To fill the shells, carefully place the cheese mixture in a large resealable plastic storage bag with a corner snipped off. Then you can just squeeze the filling into the manicotti shells, using the storage bag like a pastry bag. Simple, right?
BETTER-THAN-ANYTHING CAKE
This is from Everyday Diabetic Recipes, and begins, "Sure, you've probably had a good cake, and maybe even a great cake, but have you ever had a Better-Than-Anything Cake? This make-ahead poke cake is moist, creamy, crunchy, chocolatey, and most importantly, diabetic-friendly!"
Cook Time: 25 minutes; Chill Time: 4 hours; Serves: 18; Serving Size: 1 (2-1/2 x 3-inch) piece
To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Better-Than-Anything-Cake.
Ingredients
1 (16-ounce) package sugar-free chocolate cake mix
1-1/4 cup diet cola
2 (6-ounce) containers Boston cream pie yogurt, light
1/4 cup fat-free milk
1 teaspoon vanilla extract
1 (8-ounce) (8-ounce) container frozen fat-free whipped topping, thawed
1 tablespoon chopped toffee bits candy
2 tablespoons fat-free, sugar-free caramel sauce
Directions
Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
In a large bowl, combine cake mix and soda; whisk until batter is smooth. Pour into baking dish.
Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Let cool completely. Using the handle of a wooden spoon, poke about 30 holes over entire cake.
In a medium bowl, combine yogurt, milk, and vanilla; mix well. Pour mixture into holes. Evenly spread whipped topping over cake and sprinkle with toffee bits.
Cover and refrigerate 4 hours, or until ready to serve. Drizzle with caramel sauce just before serving.
Monday, November 17, 2025
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Simple Veggie Skewers and Hot and Sour Soup. Enjoy!
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
RESTAURANT-STYLE SPINACH MANICOTTI
This is from
Cook Time: 50 minutes; Serves: 7
To view this online, go to https://www.everydaydiabeticrecipes.com/Pastas/Restaurant-Style-Spinach-Manicotti.
Ingredients
1 (8-ounce) package manicotti shells (14 shells)
1 small onion, diced
2 garlic cloves, minced
1/4 pound fresh mushrooms, diced
1 (32-ounce) container fat-free ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 egg
1 (10-ounce) package frozen spinach, thawed and squeezed dry
1-1/2 teaspoon Italian seasoning
1/2 teaspoon black pepper
2 cups light spaghetti sauce
2 tablespoons freshly grated Parmesan cheese
Directions
Cook the manicotti shells according to the package directions, omitting the salt; drain, rinse, drain again, and place in a large baking dish. Preheat the oven to 400 degrees F.
Coat a small saucepan with nonstick cooking spray. Add the onion and garlic and saute over medium heat until tender. Add the mushrooms and saute until brown.
Meanwhile, in a large bowl, combine the ricotta and mozzarella cheeses, the egg, spinach, Italian seasoning, and pepper. Add the onion mixture; mix well.
Spoon the mixture into the manicotti shells (see Note), top with the spaghetti sauce, and sprinkle with the Parmesan cheese. Cover with aluminum foil and bake for 30 to 35 minutes, or until heated through.
Note
To fill the shells, carefully place the cheese mixture in a large resealable plastic storage bag with a corner snipped off. Then you can just squeeze the filling into the manicotti shells, using the storage bag like a pastry bag. Simple, right?
BETTER-THAN-ANYTHING CAKE
This is from Everyday Diabetic Recipes, and begins, "Sure, you've probably had a good cake, and maybe even a great cake, but have you ever had a Better-Than-Anything Cake? This make-ahead poke cake is moist, creamy, crunchy, chocolatey, and most importantly, diabetic-friendly!"
Cook Time: 25 minutes; Chill Time: 4 hours; Serves: 18; Serving Size: 1 (2-1/2 x 3-inch) piece
To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Better-Than-Anything-Cake.
Ingredients
1 (16-ounce) package sugar-free chocolate cake mix
1-1/4 cup diet cola
2 (6-ounce) containers Boston cream pie yogurt, light
1/4 cup fat-free milk
1 teaspoon vanilla extract
1 (8-ounce) (8-ounce) container frozen fat-free whipped topping, thawed
1 tablespoon chopped toffee bits candy
2 tablespoons fat-free, sugar-free caramel sauce
Directions
Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
In a large bowl, combine cake mix and soda; whisk until batter is smooth. Pour into baking dish.
Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Let cool completely. Using the handle of a wooden spoon, poke about 30 holes over entire cake.
In a medium bowl, combine yogurt, milk, and vanilla; mix well. Pour mixture into holes. Evenly spread whipped topping over cake and sprinkle with toffee bits.
Cover and refrigerate 4 hours, or until ready to serve. Drizzle with caramel sauce just before serving.
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
RESTAURANT-STYLE SPINACH MANICOTTI
This is from
Cook Time: 50 minutes; Serves: 7
To view this online, go to https://www.everydaydiabeticrecipes.com/Pastas/Restaurant-Style-Spinach-Manicotti.
Ingredients
1 (8-ounce) package manicotti shells (14 shells)
1 small onion, diced
2 garlic cloves, minced
1/4 pound fresh mushrooms, diced
1 (32-ounce) container fat-free ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 egg
1 (10-ounce) package frozen spinach, thawed and squeezed dry
1-1/2 teaspoon Italian seasoning
1/2 teaspoon black pepper
2 cups light spaghetti sauce
2 tablespoons freshly grated Parmesan cheese
Directions
Cook the manicotti shells according to the package directions, omitting the salt; drain, rinse, drain again, and place in a large baking dish. Preheat the oven to 400 degrees F.
Coat a small saucepan with nonstick cooking spray. Add the onion and garlic and saute over medium heat until tender. Add the mushrooms and saute until brown.
Meanwhile, in a large bowl, combine the ricotta and mozzarella cheeses, the egg, spinach, Italian seasoning, and pepper. Add the onion mixture; mix well.
Spoon the mixture into the manicotti shells (see Note), top with the spaghetti sauce, and sprinkle with the Parmesan cheese. Cover with aluminum foil and bake for 30 to 35 minutes, or until heated through.
Note
To fill the shells, carefully place the cheese mixture in a large resealable plastic storage bag with a corner snipped off. Then you can just squeeze the filling into the manicotti shells, using the storage bag like a pastry bag. Simple, right?
BETTER-THAN-ANYTHING CAKE
This is from Everyday Diabetic Recipes, and begins, "Sure, you've probably had a good cake, and maybe even a great cake, but have you ever had a Better-Than-Anything Cake? This make-ahead poke cake is moist, creamy, crunchy, chocolatey, and most importantly, diabetic-friendly!"
Cook Time: 25 minutes; Chill Time: 4 hours; Serves: 18; Serving Size: 1 (2-1/2 x 3-inch) piece
To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Better-Than-Anything-Cake.
Ingredients
1 (16-ounce) package sugar-free chocolate cake mix
1-1/4 cup diet cola
2 (6-ounce) containers Boston cream pie yogurt, light
1/4 cup fat-free milk
1 teaspoon vanilla extract
1 (8-ounce) (8-ounce) container frozen fat-free whipped topping, thawed
1 tablespoon chopped toffee bits candy
2 tablespoons fat-free, sugar-free caramel sauce
Directions
Preheat oven to 350 degrees F. Coat a 9- x 13-inch baking dish with cooking spray.
In a large bowl, combine cake mix and soda; whisk until batter is smooth. Pour into baking dish.
Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Let cool completely. Using the handle of a wooden spoon, poke about 30 holes over entire cake.
In a medium bowl, combine yogurt, milk, and vanilla; mix well. Pour mixture into holes. Evenly spread whipped topping over cake and sprinkle with toffee bits.
Cover and refrigerate 4 hours, or until ready to serve. Drizzle with caramel sauce just before serving.
Monday, June 9, 2025
Meatless Monday
It's time for another Meatless Monday. Today's diabetic-friendly offerings include Black Bean Burgers with Avocado-Lime Mayo and Spring Vegetable Pilaf. Enjoy!
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Monday, April 29, 2024
Meatless Monday
Since it's Monday, it's time for another Meatless Monday. Check out the Black Bean Burgers with Avocado-Lime Mayo, the Peanut Butter Breakfast Pudding, and the other recipes in today's post. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BOLD RANCH IMPOSSIBLE™ TACOS
This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.
Ingredients
1 package (12 Oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)
1 1/4 cups shredded romaine lettuce
1/2 cup chopped plum (Roma) tomatoes
1/4 cup chopped green onions
1/3 cup Old El Paso™ Crema Mexicana
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.
Expert Tips
For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.
Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.
Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.
Add a fresh squeeze of lime for a bright burst of flavor.
Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g
% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;
Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choices: 2
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies.
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
Thursday, September 14, 2023
Soup's On!
Homemade soup is definitely high on the comfort-food list, as far as I'm concerned. My mother used to make homemade soup periodically (several times a month), so making a pot of soup usually reminds me of her.
That said, here are six diabetic-friendly soup recipes to help you througoh the day, including Hearty Reuben Soup and Italian Meatball Soup. Enjoy!
HEARTY MUSHROOM BARLEY SOUP
Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
VEGETABLE BEEF BARLEY SOUP
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup.
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CHICKPEA SOUP
Recipe Yield: Serves: 6 (1-cup) Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
1 teaspoon virgin olive oil
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, sliced
1 carrot, sliced
1/2 small red bell pepper, diced
1 cup canned Italian plum tomatoes with liquid
1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil
1 cup canned chickpeas (garbanzos), rinsed, drained
4 cups Chicken Broth
Pepper to taste
Directions
In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.
Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch/Bread
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
That said, here are six diabetic-friendly soup recipes to help you througoh the day, including Hearty Reuben Soup and Italian Meatball Soup. Enjoy!
HEARTY MUSHROOM BARLEY SOUP
Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
VEGETABLE BEEF BARLEY SOUP
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup.
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CHICKPEA SOUP
Recipe Yield: Serves: 6 (1-cup) Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/chickpea-soup.
Ingredients
1 teaspoon virgin olive oil
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, sliced
1 carrot, sliced
1/2 small red bell pepper, diced
1 cup canned Italian plum tomatoes with liquid
1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil
1 cup canned chickpeas (garbanzos), rinsed, drained
4 cups Chicken Broth
Pepper to taste
Directions
In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.
Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch/Bread
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
Wednesday, July 19, 2023
Wednesday Recipes
We're half-way through the week. Here are six diabetic-friendly recipes to help you through the day, including Curry Chicken and Old-Fashioned Baked Custard. Enjoy!
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
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 (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $ Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
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 (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $ Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Monday, January 23, 2023
Meatless Monday
It's time for another Meatless Monday, where we check out vegetarian recipes that are diabetic-friendly. Today's offerings include Spring Vegetable Pilaf and Red Potato Salad. Enjoy!
VEGETARIAN HOT AND SOUR SOUP
Recipe Yield: Yield: 8 servings.Serving size: 1 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
RED POTATO SALAD
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.
Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g
Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
CHOCOLATE AVOCADO SMOOTHIE
This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”
Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2
To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.
Ingredients
1/2 ripe avocado
3 tbsp. cocoa powder
1 cup full fat coconut milk
1/2 cup water
1 tsp. lime juice
pinch mineral salt
6-7 drops liquid Stevia
Fresh mint (for decoration)
Instructions
Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.
Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.
Serve immediately with fresh mint and a straw.
Recipe Notes
You can store this smoothie in the refrigerator for up to 2 days.
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
VEGETARIAN HOT AND SOUR SOUP
Recipe Yield: Yield: 8 servings.Serving size: 1 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
RED POTATO SALAD
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.
Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g
Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
CHOCOLATE AVOCADO SMOOTHIE
This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”
Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2
To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.
Ingredients
1/2 ripe avocado
3 tbsp. cocoa powder
1 cup full fat coconut milk
1/2 cup water
1 tsp. lime juice
pinch mineral salt
6-7 drops liquid Stevia
Fresh mint (for decoration)
Instructions
Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.
Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.
Serve immediately with fresh mint and a straw.
Recipe Notes
You can store this smoothie in the refrigerator for up to 2 days.
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Monday, October 31, 2022
Meatless Monday
It's time for another Meatless Monday. This week's offerings include Orange and Jicama Salad and Hot and Sour Soup. Enjoy!
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
Monday, April 11, 2022
Meatless Monday
It's time for another Meatless Monday. Here are six meatless recipes that are diabetic-friendly, including Orange and Jicama Salad and Irish Caramel Custard. Enjoy!
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
IRISH CARAMEL CUSTARD
Recipe Yield: Servings: 8
Source: Cinnamon Hearts
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/irish-caramel-custard.
Ingredients
1/2 cup brown sugar
2 eggs + 2 egg whites
1/4 cup granulated sugar
Pinch of salt (1/8 tsp)
2 cups whole milk, scalded
1/2 teaspoon vanilla extract, XX strength, if desired
Directions
Spray a 3-quart baking dish or mold with nonstick vegetable spray.
Sprinkle brown sugar over the bottom.
In a medium bowl, beat eggs and egg whites until light and lemon-colored.
Add granulated sugar, and salt and mix thoroughly.
Stir in the scalded milk and add the vanilla.
Pour mixture over brown sugar.
Place the baking dish or mold in a pan of hot water, 1-inch deep.
Bake at 350 F degrees about 50 minutes, or until firm and knife inserted in center comes out clean.
Nutritional Information Per Serving: Calories: 140; Fat: 4 g; Sodium: 102 mg; Cholesterol: 68 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Starch/Bread; 1/2 Protein; 1/2 Fat/ 1/4 Milk
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View 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 over low 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, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking 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 bay leaf, 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: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
IRISH CARAMEL CUSTARD
Recipe Yield: Servings: 8
Source: Cinnamon Hearts
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/irish-caramel-custard.
Ingredients
1/2 cup brown sugar
2 eggs + 2 egg whites
1/4 cup granulated sugar
Pinch of salt (1/8 tsp)
2 cups whole milk, scalded
1/2 teaspoon vanilla extract, XX strength, if desired
Directions
Spray a 3-quart baking dish or mold with nonstick vegetable spray.
Sprinkle brown sugar over the bottom.
In a medium bowl, beat eggs and egg whites until light and lemon-colored.
Add granulated sugar, and salt and mix thoroughly.
Stir in the scalded milk and add the vanilla.
Pour mixture over brown sugar.
Place the baking dish or mold in a pan of hot water, 1-inch deep.
Bake at 350 F degrees about 50 minutes, or until firm and knife inserted in center comes out clean.
Nutritional Information Per Serving: Calories: 140; Fat: 4 g; Sodium: 102 mg; Cholesterol: 68 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Starch/Bread; 1/2 Protein; 1/2 Fat/ 1/4 Milk
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View 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 over low 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, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking 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 bay leaf, 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: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
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