Here are today's six recipes, including Buffalo Soft Tacos and Individual Miniature Cheesecakes. Enjoy!
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
Showing posts with label Individual Miniature Cheesecakes. Show all posts
Showing posts with label Individual Miniature Cheesecakes. Show all posts
Tuesday, July 21, 2020
Friday, November 2, 2018
Friday Recipes
Beginning today, while I post recipes from different sources, I'll post a link to an extra recipe or two from other sources. Check at the end of the post for any extra recipe links!
Here are six yummy recipes to help you through the weekend, including Minestrone Soup and Grilled Chicken Breasts with Fruit Salsa. Enjoy!
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meringue-cookies
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
Today's link is for PROVENCAL LEMON AND OLIVE CHICKEN from Diabetes Self-Management. This recipe, which serves 10, is a yummy looking recipe, made with skinless chicken thighs, green olives, a thinly sliced lemon, along with other yumminess. Check it out at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Here are six yummy recipes to help you through the weekend, including Minestrone Soup and Grilled Chicken Breasts with Fruit Salsa. Enjoy!
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meringue-cookies
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
Today's link is for PROVENCAL LEMON AND OLIVE CHICKEN from Diabetes Self-Management. This recipe, which serves 10, is a yummy looking recipe, made with skinless chicken thighs, green olives, a thinly sliced lemon, along with other yumminess. Check it out at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Friday, August 31, 2018
Friday Recipes
Here are six yummy recipes to help you through the weekend, including Turkey Meatloaf and Individual Miniature Cheesecakes. Enjoy!
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
TURKEY MEATLOAF
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
PROVENCAL LEMON AND OLIVE CHICKEN
Yield: 10 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley
Directions
Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.
Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.
Nutrition Facts Per Serving: Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
Exchanges per serving: 1/2 Fat, 1/2 Vegetable.
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
TURKEY MEATLOAF
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
PROVENCAL LEMON AND OLIVE CHICKEN
Yield: 10 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley
Directions
Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.
Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.
Nutrition Facts Per Serving: Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
Exchanges per serving: 1/2 Fat, 1/2 Vegetable.
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
Tuesday, August 28, 2018
Desserts!
If you're like many of us, when you or a loved one were diagnosed with diabetes, you figured that everything that tasted good was going to be off limits, especially desserts.
Thank goodness, that's not true, as these six desserts prove, including Custard Peach Tart and Individual Miniature Cheesecakes.
Note: Yes, there are many more delicious snack foods to try. Just check through this blog, or go to Diabetic Gourmet, Diabetes Self Management, or Diabetic Connect, for starters.
Enjoy!
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
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; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
Thank goodness, that's not true, as these six desserts prove, including Custard Peach Tart and Individual Miniature Cheesecakes.
Note: Yes, there are many more delicious snack foods to try. Just check through this blog, or go to Diabetic Gourmet, Diabetes Self Management, or Diabetic Connect, for starters.
Enjoy!
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
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; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
Tuesday, June 19, 2018
Tuesday Recipes
Here are today's six recipes, including Buffalo Soft Tacos and Individual Miniature Cheesecakes. Enjoy!
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
PROVENCAL LEMON AND OLIVE CHICKEN
Yield: 10 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley
Directions
Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.
Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.
Nutrition Facts Per Serving: Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
Exchanges per serving: 1/2 Fat, 1/2 Vegetable.
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
PROVENCAL LEMON AND OLIVE CHICKEN
Yield: 10 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/.
Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley
Directions
Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.
Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.
Nutrition Facts Per Serving: Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
Exchanges per serving: 1/2 Fat, 1/2 Vegetable.
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
Saturday, August 12, 2017
Desserts
Most of us like having something "snacky" once in a while. Here are six recipes sure to hit the spot, including Individual Miniature Cheesecakes and Strawberry Rhubarb Pie. Enjoy!
STRAWBERRY SMOOTHIES
Found online at http://diabeticgourmet.com/recipes/html/1109.shtml
A thick, refreshing drink made easily and quickly in a blender. It has 5 grams of protein, 16 grams of carbs and only 80 calories per serving. Yield: 4 servings
Ingredients
1 cup nonfat plain yogurt
1/4 cup fat-free milk
6 tablespoons Equal Spoonful or Granulated
3 cups frozen unsweetened whole strawberries
1 cup ice cubes
* May substitute 9 packets Equal sweetener
Directions
Combine yogurt, milk and Equal in blender or food processor; cover. With blender running, add berries, a few at a time, through opening in lid. Process until smooth. Add ice cubes, one at a time, through opening in lid, blending until slushy. Pour into glasses. Serve immediately.
Nutritional Information (Per Serving): Calories: 80; Protein: 5 g; Sodium: 60 mg; Cholesterol: 2 mg; Carbohydrates: 16 g; Exchanges: 1/2 milk, 1/2 fruit
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/879.shtml
Source: Equal
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
STRAWBERRY SMOOTHIES
Found online at http://diabeticgourmet.com/recipes/html/1109.shtml
A thick, refreshing drink made easily and quickly in a blender. It has 5 grams of protein, 16 grams of carbs and only 80 calories per serving. Yield: 4 servings
Ingredients
1 cup nonfat plain yogurt
1/4 cup fat-free milk
6 tablespoons Equal Spoonful or Granulated
3 cups frozen unsweetened whole strawberries
1 cup ice cubes
* May substitute 9 packets Equal sweetener
Directions
Combine yogurt, milk and Equal in blender or food processor; cover. With blender running, add berries, a few at a time, through opening in lid. Process until smooth. Add ice cubes, one at a time, through opening in lid, blending until slushy. Pour into glasses. Serve immediately.
Nutritional Information (Per Serving): Calories: 80; Protein: 5 g; Sodium: 60 mg; Cholesterol: 2 mg; Carbohydrates: 16 g; Exchanges: 1/2 milk, 1/2 fruit
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/879.shtml
Source: Equal
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
Wednesday, June 1, 2016
Just Desserts
The Quaker Oats Company has issued a voluntary recall of their Quaker Quinoa Granola Bars, according to The Diabetic News. Apparently a supplier had “distributed sunflower kernels that may be contaminated with Listeria monocytogenes (L.mono),” according to the article. To read the article in its entirety, click here.
And now, on to today's six diabetic recipes. Enjoy!
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121, Cholesterol: 5 mg, Carbohydrate: 22 g, Protein: 8 g, Sodium: 117 mg, Fat: 0.5 g; Diabetic Exchanges: 1 Milk, 1/2 Fruit
FRUIT ROLL-UP COOKIES
Makes: About 32 Cookies
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View online: http://diabeticgourmet.com/recipes/html/521.shtml
Ingredients
Filling:
8 oz. pitted dried dates
1 cup orange juice
1/4 teaspoon ground cinnamon
Dough:
2-1/4 cups all-purpose flour
2/3 cup granulated sugar
1/4 cup margarine or butter
1/4 cup vegetable oil
1/4 cup 2% plain yogurt
3 tablespoons water
1 teaspoon vanilla extract
1 teaspoon grated orange zest
Directions
Preheat the oven to 350 degrees F.
Spray a large baking sheet with vegetable spray.
Make the filling: In a saucepan bring the dates, orange juice and cinnamon to a boil; reduce heat to medium-low and cook 10 minutes or until soft. Mash with a fork until liquid is absorbed. Refrigerate.
Make the dough: In a food processor, combine the flour, sugar, margarine, oil, yogurt, water, vanilla and orange zest; process until dough forms. Add up to 1 tablespoon more water, if necessary. Divide dough in half; form each half into a ball, wrap and refrigerate for 15 minutes or until chilled.
Between 2 sheets of waxed paper sprinkled with flour, roll one of the dough balls into a rectangle, approximately 12 by 10 inches and 1/8 inch thick. Remove top sheet of waxed paper. Spread half of date mixture over rolled dough.
Starting at short end and using the waxed paper as an aid, roll up tightly. Cut into 1/2-inch slices and place on prepared baking sheet. Repeat with remaining dough and filling.
Nutritional Information Per Serving: Calories: 102; Protein: 1 g; Fat: 1 g; Sodium: 20 mg; Carbohydrates: 17 g; Exchanges: 1/2 Starch, 1/2 Fruit, 1/2 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides.
Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g; Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
CINNAMON APPLE COFFEE CAKE
Yield: 1 coffee cake (9 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/513.shtml
Ingredients
1/2 cup packed brown sugar
1/4 cup margarine, softened
2 large egg whites
1/2 cup low-fat (1 percent fat) buttermilk
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoons baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 medium apple, unpeeled, cored and finely chopped
Directions
Preheat the oven to 375 degrees F.
Prepare a 9-inch square baking pan with nonstick pan spray.
In a large bowl, beat together the sugar, margarine, and egg whites until smooth. Stir in the buttermilk. Add the flour, baking powder, baking soda, cinnamon, and salt and mix just until the ingredients are moistened. (The batter will be stiff.) Fold in the apple.
Spread the batter in the prepared pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Cut into nine 3-inch squares. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 214; Protein: 4 g; Fat: 5 g; Sodium: 306 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Other Carbohydrate, 1/2 Fat
OLD-FASHIONED VANILLA CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View recipe here: 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: Calories: 82; Protein: 6 g; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 8 g; Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
View Recipe: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl.
Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
And now, on to today's six diabetic recipes. Enjoy!
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121, Cholesterol: 5 mg, Carbohydrate: 22 g, Protein: 8 g, Sodium: 117 mg, Fat: 0.5 g; Diabetic Exchanges: 1 Milk, 1/2 Fruit
FRUIT ROLL-UP COOKIES
Makes: About 32 Cookies
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View online: http://diabeticgourmet.com/recipes/html/521.shtml
Ingredients
Filling:
8 oz. pitted dried dates
1 cup orange juice
1/4 teaspoon ground cinnamon
Dough:
2-1/4 cups all-purpose flour
2/3 cup granulated sugar
1/4 cup margarine or butter
1/4 cup vegetable oil
1/4 cup 2% plain yogurt
3 tablespoons water
1 teaspoon vanilla extract
1 teaspoon grated orange zest
Directions
Preheat the oven to 350 degrees F.
Spray a large baking sheet with vegetable spray.
Make the filling: In a saucepan bring the dates, orange juice and cinnamon to a boil; reduce heat to medium-low and cook 10 minutes or until soft. Mash with a fork until liquid is absorbed. Refrigerate.
Make the dough: In a food processor, combine the flour, sugar, margarine, oil, yogurt, water, vanilla and orange zest; process until dough forms. Add up to 1 tablespoon more water, if necessary. Divide dough in half; form each half into a ball, wrap and refrigerate for 15 minutes or until chilled.
Between 2 sheets of waxed paper sprinkled with flour, roll one of the dough balls into a rectangle, approximately 12 by 10 inches and 1/8 inch thick. Remove top sheet of waxed paper. Spread half of date mixture over rolled dough.
Starting at short end and using the waxed paper as an aid, roll up tightly. Cut into 1/2-inch slices and place on prepared baking sheet. Repeat with remaining dough and filling.
Nutritional Information Per Serving: Calories: 102; Protein: 1 g; Fat: 1 g; Sodium: 20 mg; Carbohydrates: 17 g; Exchanges: 1/2 Starch, 1/2 Fruit, 1/2 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides.
Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g; Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
CINNAMON APPLE COFFEE CAKE
Yield: 1 coffee cake (9 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/513.shtml
Ingredients
1/2 cup packed brown sugar
1/4 cup margarine, softened
2 large egg whites
1/2 cup low-fat (1 percent fat) buttermilk
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoons baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 medium apple, unpeeled, cored and finely chopped
Directions
Preheat the oven to 375 degrees F.
Prepare a 9-inch square baking pan with nonstick pan spray.
In a large bowl, beat together the sugar, margarine, and egg whites until smooth. Stir in the buttermilk. Add the flour, baking powder, baking soda, cinnamon, and salt and mix just until the ingredients are moistened. (The batter will be stiff.) Fold in the apple.
Spread the batter in the prepared pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Cut into nine 3-inch squares. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 214; Protein: 4 g; Fat: 5 g; Sodium: 306 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Other Carbohydrate, 1/2 Fat
OLD-FASHIONED VANILLA CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View recipe here: 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: Calories: 82; Protein: 6 g; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 8 g; Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
View Recipe: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl.
Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
Tuesday, March 22, 2016
Tuesday Recipes
I remember over-hearing someone bemoan, “I want something snacky!” I think most of us can relate to that sentiment from time to time. And just because someone is diabetic doesn't make that sentiment go away. With that in mind, here are six recipes to help when that snack attack hits. Enjoy!
INDIVIDUAL MINATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/519.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g; Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BANANA RAISIN BREAD
A full flavored quick bread made with ripe bananas and raisins. Cereal adds extra crunch and beneficial nutrients.
Yield: 14 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/927.shtml
Ingredients
1 cup mashed ripe bananas (about 2 medium)
3 tablespoons 2% milk
1-1/2 cups Kellogg's Special K cereal
6 tablespoons stick butter or margarine, softened
1 cup Equal Spoonful*
2 eggs
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup raisins
* May substitute 24 packets Equal sweetener
Directions
Combine banana and milk in medium bowl. Stir in cereal. Let stand 5 minutes or until cereal is softened.
Beat butter and Equal on medium speed of electric mixer until fluffy. Beat in egg and vanilla until well blended.
Stir in cereal mixture. Gradually add combined flour, baking powder, baking soda and salt mixing until combined. Stir in raisins.
Spread batter evenly in sprayed 9 x 5-inch loaf pan. Bake in preheated 350F oven 45 to 50 minutes or until wooden pick inserted in center comes out clean. Let cool 10 minutes before removing from pan. Cool completely on wire rack.
Store tightly wrapped in plastic wrap.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
CINNAMON APPLE COFFEE CAKE
Yield: 1 coffee cake (9 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/513.shtml
Ingredients
1/2 cup packed brown sugar
1/4 cup margarine, softened
2 large egg whites
1/2 cup low-fat (1 percent fat) buttermilk
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoons baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 medium apple, unpeeled, cored and finely chopped
Directions
Preheat the oven to 375 degrees F.
Prepare a 9-inch square baking pan with nonstick pan spray.
In a large bowl, beat together the sugar, margarine, and egg whites until smooth. Stir in the buttermilk. Add the flour, baking powder, baking soda, cinnamon, and salt and mix just until the ingredients are moistened. (The batter will be stiff.) Fold in the apple.
Spread the batter in the prepared pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Cut into nine 3-inch squares. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 214; Protein: 4 g; Fat: 5 g; Sodium: 306 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Other Carbohydrate, 1/2 Fat
ALMOND CHEESECAKE BARS
”Light and creamy cheesecake bars topped with toasted almonds.”
Serves: 20; Serving Size: 1 bar
View Online with Photo: http://diabeticgourmet.com/recipes/html/1229.shtml
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm. Top with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g; Sugars: 5 g; Carbohydrates: 11 g
DATE ROLL-UP COOKIES
Makes: About 32 Cookies
Source: The Best Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/521.shtml
Ingredients
Filling:
8 oz. pitted dried dates
1 cup orange juice
1/4 teaspoon ground cinnamon
Dough:
2-1/4 cups all-purpose flour
2/3 cup granulated sugar
1/4 cup margarine or butter
1/4 cup vegetable oil
1/4 cup 2% plain yogurt
3 tablespoons water
1 teaspoon vanilla extract
1 teaspoon grated orange zest
Directions
Preheat the oven to 350 degrees F. Spray a large baking sheet with vegetable spray.
Make the filling: In a saucepan bring the dates, orange juice and cinnamon to a boil; reduce heat to medium-low and cook 10 minutes or until soft. Mash with a fork until liquid is absorbed. Refrigerate.
Make the dough: In a food processor, combine the flour, sugar, margarine, oil, yogurt, water, vanilla and orange zest; process until dough forms. Add up to 1 tablespoon more water, if necessary. Divide dough in half; form each half into a ball, wrap and refrigerate for 15 minutes or until chilled.
Between 2 sheets of waxed paper sprinkled with flour, roll one of the dough balls into a rectangle, approximately 12 by 10 inches and 1/8 inch thick. Remove top sheet of waxed paper. Spread half of date mixture over rolled dough.
Starting at short end and using the waxed paper as an aid, roll up tightly. Cut into 1/2-inch slices and place on prepared baking sheet. Repeat with remaining dough and filling.
Nutritional Information Per Serving: Calories: 102; Protein: 1 g; Fat: 1 g; Sodium: 20 mg; Carbohydrates: 17 g; Exchanges: 1/2 Starch, 1/2 Fruit, 1/2 Fat
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View this recipe here: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Servings: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
INDIVIDUAL MINATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/519.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g; Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BANANA RAISIN BREAD
A full flavored quick bread made with ripe bananas and raisins. Cereal adds extra crunch and beneficial nutrients.
Yield: 14 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/927.shtml
Ingredients
1 cup mashed ripe bananas (about 2 medium)
3 tablespoons 2% milk
1-1/2 cups Kellogg's Special K cereal
6 tablespoons stick butter or margarine, softened
1 cup Equal Spoonful*
2 eggs
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup raisins
* May substitute 24 packets Equal sweetener
Directions
Combine banana and milk in medium bowl. Stir in cereal. Let stand 5 minutes or until cereal is softened.
Beat butter and Equal on medium speed of electric mixer until fluffy. Beat in egg and vanilla until well blended.
Stir in cereal mixture. Gradually add combined flour, baking powder, baking soda and salt mixing until combined. Stir in raisins.
Spread batter evenly in sprayed 9 x 5-inch loaf pan. Bake in preheated 350F oven 45 to 50 minutes or until wooden pick inserted in center comes out clean. Let cool 10 minutes before removing from pan. Cool completely on wire rack.
Store tightly wrapped in plastic wrap.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
CINNAMON APPLE COFFEE CAKE
Yield: 1 coffee cake (9 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/513.shtml
Ingredients
1/2 cup packed brown sugar
1/4 cup margarine, softened
2 large egg whites
1/2 cup low-fat (1 percent fat) buttermilk
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoons baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 medium apple, unpeeled, cored and finely chopped
Directions
Preheat the oven to 375 degrees F.
Prepare a 9-inch square baking pan with nonstick pan spray.
In a large bowl, beat together the sugar, margarine, and egg whites until smooth. Stir in the buttermilk. Add the flour, baking powder, baking soda, cinnamon, and salt and mix just until the ingredients are moistened. (The batter will be stiff.) Fold in the apple.
Spread the batter in the prepared pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Cut into nine 3-inch squares. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 214; Protein: 4 g; Fat: 5 g; Sodium: 306 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Other Carbohydrate, 1/2 Fat
ALMOND CHEESECAKE BARS
”Light and creamy cheesecake bars topped with toasted almonds.”
Serves: 20; Serving Size: 1 bar
View Online with Photo: http://diabeticgourmet.com/recipes/html/1229.shtml
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm. Top with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g; Sugars: 5 g; Carbohydrates: 11 g
DATE ROLL-UP COOKIES
Makes: About 32 Cookies
Source: The Best Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/521.shtml
Ingredients
Filling:
8 oz. pitted dried dates
1 cup orange juice
1/4 teaspoon ground cinnamon
Dough:
2-1/4 cups all-purpose flour
2/3 cup granulated sugar
1/4 cup margarine or butter
1/4 cup vegetable oil
1/4 cup 2% plain yogurt
3 tablespoons water
1 teaspoon vanilla extract
1 teaspoon grated orange zest
Directions
Preheat the oven to 350 degrees F. Spray a large baking sheet with vegetable spray.
Make the filling: In a saucepan bring the dates, orange juice and cinnamon to a boil; reduce heat to medium-low and cook 10 minutes or until soft. Mash with a fork until liquid is absorbed. Refrigerate.
Make the dough: In a food processor, combine the flour, sugar, margarine, oil, yogurt, water, vanilla and orange zest; process until dough forms. Add up to 1 tablespoon more water, if necessary. Divide dough in half; form each half into a ball, wrap and refrigerate for 15 minutes or until chilled.
Between 2 sheets of waxed paper sprinkled with flour, roll one of the dough balls into a rectangle, approximately 12 by 10 inches and 1/8 inch thick. Remove top sheet of waxed paper. Spread half of date mixture over rolled dough.
Starting at short end and using the waxed paper as an aid, roll up tightly. Cut into 1/2-inch slices and place on prepared baking sheet. Repeat with remaining dough and filling.
Nutritional Information Per Serving: Calories: 102; Protein: 1 g; Fat: 1 g; Sodium: 20 mg; Carbohydrates: 17 g; Exchanges: 1/2 Starch, 1/2 Fruit, 1/2 Fat
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View this recipe here: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Servings: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
Monday, February 22, 2016
Monday Recipes
Enjoy!
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
GILLED CHICKEN WITH ARUGLA AND LEMON VINAIGRETTE
Yield: Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick.
If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turning it once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information Per Serving: Calories: 170; Protein: 27 g; Fat: 5 g; Sodium: 390 mg; Saturated Fat: 1 g; Carbohydrates: 4 g
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
PEACHY KABOBS
Serves 8
View online: http://diabeticgourmet.com/recipes/html/815.shtml
Ingredients
1/4 pound ham, cooked, cut into 3/4-inch cubes
1 banana, cut into 1/2-inch slices
1 8 1/4-oz can pineapple chunks, drained (reserve juice)
1/4 cup peach preserves
1 tablespoon pineapple juice
Directions
Drain pineapple chunks, reserving juice.
Thread skewers evenly with ham, banana and pineapple.
In small bowl, stir together peach preserves and 1 tablespoon of reserved pineapple juice. Brush sauce over kabobs.
Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Sodium: 190 mg; Cholesterol: 5 mg; Saturated Fat: 0 g; Carbohydrates: 15 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup all-purpose flour
3 teaspoons extra-virgin olive oil, divided
12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 tablespoon freshly grated lemon zest
1 tablespoon lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
GILLED CHICKEN WITH ARUGLA AND LEMON VINAIGRETTE
Yield: Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick.
If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turning it once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information Per Serving: Calories: 170; Protein: 27 g; Fat: 5 g; Sodium: 390 mg; Saturated Fat: 1 g; Carbohydrates: 4 g
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
PEACHY KABOBS
Serves 8
View online: http://diabeticgourmet.com/recipes/html/815.shtml
Ingredients
1/4 pound ham, cooked, cut into 3/4-inch cubes
1 banana, cut into 1/2-inch slices
1 8 1/4-oz can pineapple chunks, drained (reserve juice)
1/4 cup peach preserves
1 tablespoon pineapple juice
Directions
Drain pineapple chunks, reserving juice.
Thread skewers evenly with ham, banana and pineapple.
In small bowl, stir together peach preserves and 1 tablespoon of reserved pineapple juice. Brush sauce over kabobs.
Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Sodium: 190 mg; Cholesterol: 5 mg; Saturated Fat: 0 g; Carbohydrates: 15 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup all-purpose flour
3 teaspoons extra-virgin olive oil, divided
12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 tablespoon freshly grated lemon zest
1 tablespoon lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
Tuesday, September 22, 2015
Desserts
Most of us like having something "snacky" once in a while. Here are six recipes sure to hit the spot. Enjoy!
STRAWBERRY SMOOTHIES
Found online at http://diabeticgourmet.com/recipes/html/1109.shtml
A thick, refreshing drink made easily and quickly in a blender. It has 5 grams of protein, 16 grams of carbs and only 80 calories per serving. Yield: 4 servings
Ingredients
1 cup nonfat plain yogurt
1/4 cup fat-free milk
6 tablespoons Equal Spoonful or Granulated
3 cups frozen unsweetened whole strawberries
1 cup ice cubes
* May substitute 9 packets Equal sweetener
Directions
Combine yogurt, milk and Equal in blender or food processor; cover. With blender running, add berries, a few at a time, through opening in lid. Process until smooth. Add ice cubes, one at a time, through opening in lid, blending until slushy. Pour into glasses. Serve immediately.
Nutritional Information (Per Serving): Calories: 80; Protein: 5 g; Sodium: 60 mg; Cholesterol: 2 mg; Carbohydrates: 16 g; Exchanges: 1/2 milk, 1/2 fruit
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/879.shtml
Source: Equal
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
STRAWBERRY SMOOTHIES
Found online at http://diabeticgourmet.com/recipes/html/1109.shtml
A thick, refreshing drink made easily and quickly in a blender. It has 5 grams of protein, 16 grams of carbs and only 80 calories per serving. Yield: 4 servings
Ingredients
1 cup nonfat plain yogurt
1/4 cup fat-free milk
6 tablespoons Equal Spoonful or Granulated
3 cups frozen unsweetened whole strawberries
1 cup ice cubes
* May substitute 9 packets Equal sweetener
Directions
Combine yogurt, milk and Equal in blender or food processor; cover. With blender running, add berries, a few at a time, through opening in lid. Process until smooth. Add ice cubes, one at a time, through opening in lid, blending until slushy. Pour into glasses. Serve immediately.
Nutritional Information (Per Serving): Calories: 80; Protein: 5 g; Sodium: 60 mg; Cholesterol: 2 mg; Carbohydrates: 16 g; Exchanges: 1/2 milk, 1/2 fruit
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/879.shtml
Source: Equal
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
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