Wednesday Recipes

If you live in Florida, as I do, you're probably keeping an eye on Hurricane Irma. Here's hoping it turns and heads out into the Atlantic, avoiding any more land.

In the meantime, we still need to eat. Here are six yummy recipes to help you through the day, including Apple Oatmeal Raisin Cookies and Irish Beef Pot Roast with Vegetables. Enjoy!

CREAMY SPINACH DIP

Yield: 16 servings

Serving Size: 2 tablespoons.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=842

Online version: http://diabeticgourmet.com/recipes/html/842.shtml

Source: The Diabetes Food and Nutrition Bible

Ingredients

1 (10 oz.) package frozen chopped spinach, thawed and drained very well

1-1/2 cups low-fat sour cream

2 tablespoons red wine vinegar

2 tablespoons minced mint

2 garlic cloves, minced

1/2 cup minced water chestnuts

1/4 teaspoon cayenne pepper

Salt and pepper to taste

Directions

Prepare the spinach and set aside.

In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt, and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.

Nutritional Information Per Serving: Calories: 33; Protein: 2 g; Fat: 2 g; Sodium: 27 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1/2 Carbohydrate

LIGHT LEMON CAKE

Yield: 20 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=840

Online version: http://diabeticgourmet.com/recipes/html/840.shtml

Source: Diabetic Dream Desserts

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.

Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.

Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.

Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat

BROILED ZUCCHINI WITH LEMON, BASIL, AND HOT PEPPER

Servings: 6

Source: Mediterranean Light

Author: Martha Rose Shulman

Find this recipe at: http://diabeticgourmet.com/recipes/html/306.shtml

Ingredients

1 pound (4 medium or 3 large) zucchini

Salt

1 tablespoon olive oil

1/2 teaspoon hot pepper flakes

Salt and freshly ground pepper

Juice of 1 large lemon

1 Tablespoon slivered fresh basil leaves (about 12 large leaves)

Directions

Slice the zucchini on the diagonal so that you have longish oval slices about 1/4 inch thick. Slat and place in a colander and let sit 30 minutes. Rinse and pat dry.

Preheat the broiler and place the zucchini on on oiled baking sheet. Brush with the olive oil. Grill about 10 inches from teh heat source for 7 to 12 minutes, until still rbight green around the edges and just barely beginning to brown on top.

Remove from the heat and transfer to a serving dish. Sprinkle with the hot pepper flakes and salt and pepper to taste. Chill until shortly before serving. Just before serving, toss with the lemon juice and sprinkle on the basil.

Nutritional Information Per Serving: Calories: 33; Protein: 1 g; Fat: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 3 g

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=832

Online version: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker.

Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g

RASPBERRY-ALMOND COOKIES

This recipe begins, “A bar-style cookie that's easy to make. Filled with rich, flavorful raspberry spreadable fruit, this is sure to become a favorite.”

Yield: 24 servings

Source: Equal

View online: http://diabeticgourmet.com/recipes/html/1127.shtml

Ingredients

2 cups all-purpose flour

1/2 cup Equal Spoonful or Granulated*

1/8 teaspoon salt

8 tablespoons cold stick butter or margarine, cut into pieces

1 egg

2 tablespoons water

1 teaspoon grated lemon peel

1 jar (10 ounces) seedless raspberry spreadable fruit

3 tablespoons toasted sliced almonds

* May substitute 12 packets Equal sweetener

Directions

Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.

Stir in egg, water and lemon peel. Mixture will be crumbly.

Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350°F oven 12 to 15 minutes or until edges of crust are lightly browned.

Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 86; Protein: 2 g; Fat: 4 g; Sodium: 16 mg; Cholesterol: 19 mg; Carbohydrates: 12 g; Exchanges: 1 starch, 1/2 fat

APPLE OATMEAL RAISIN COOKIES

Yield: 4 dozen cookies

Serving size: 1 cookie

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1254

View recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml

Ingredients

1-1/4 cups Equal Spoonful or Granulated *

1 cup unsweetened applesauce **

1/2 cup firmly packed brown sugar

6 tablespoons stick butter, softened

1 egg

1/3 cup 2% milk

2 teaspoons vanilla

2 cups all-purpose flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1-1/2 cups quick or old-fashioned oats, uncooked

1 cup raisins

*May substitute 30 packets Equal sweetener

** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.

Directions

Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended.

Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.

Drop by tablespoonfuls onto sprayed baking sheets.

Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat

Wednesday Recipes

It's Wednesday, half-way through the work week. Whoo-hoo! Here are six yummy recipes to help you through the day, including Turkey Casserole and Herb Bread. Enjoy!

ORANGE-LIME SWEET POTATOES

Servings: 6 (about 1/2 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml

Ingredients

Butter-flavored vegetable cooking spray

1 cup chopped onion

1 teaspoon minced garlic

1 pound sweet potatoes, peeled, cut into 1-inch pieces

1 cup orange juice

1/4 cup lime juice

Salt and pepper, to taste

Directions

Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.

Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving; Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch

HERB BREAD

Makes one 1-lb loaf, 8 slices

16 servings (1/2 slice is 1 serving)

Find this recipe at: http://diabeticgourmet.com/recipes/html/301.shtml

Ingredients

1 teaspoon Fast-rising yeast OR 2 teaspoons Active dry yeast

2 cups Bread flour

1 tablespoon Dry milk

1 tablespoon Sugar

1 teaspoon Salt

1 teaspoon Dried chives

1 teaspoon Marjoram

1 teaspoon Thyme

1 teaspoon Basil

1 tablespoon Margarine or butter

7/8 cup Water (77-95F)

Directions

Place all ingredients in the bread machine in the order suggested in your operator's manual. (If using fresh herbs, double the amount called for.) Select the white bread mode; press start. This recipe can be made with regular, rapid or delayed-time bake cycles.

Makes one 1-pound loaf, for 16 servings.

Nutritional Information Per Serving: Calories: 64; Protein: 2 g; Fat: 1 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 12 g; Exchanges: 2-1/2 Bread/Starch

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=832

Online version: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker.

Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g

VEGGIE PATCH SOUP

Yield: 10 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835

Online version: http://diabeticgourmet.com/recipes/html/835.shtml

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable

SWEET POTATO HASH

This recipe begins, “A warm and savory bowl of sausage, sweet potato, and squash perfect for cool nights.”

This is from Diabetic Connect and can be found online here.

Ingredients

1 large orange sweet potato, peeled and diced

1 large white sweet potato, peeled and diced

1/2 lb. mild Italian sausage

1/2 medium onion, diced

1/2 green pepper, diced

1/2 red pepper, diced

1/2 tsp cumin

1/2 tsp onion salt

1 TBSP fresh parsley, chopped

Directions

Boil the potatoes until mostly tender but not mushy. Strain and set aside.

In a large skillet over medium high heat, cook the sausage until no longer pink. Pour onto a plate lined with paper towel. Set aside.

Return the skillet to medium high heat and sauté peppers and onion until mostly tender.

Add potatoes and seasonings and cook until potatoes start to brown.

Add sausage and toss. Cook 1-2 more minutes.

Top with parsley and serve.

Nutritional Facts: Servings: 4; Calories: 273; Total Fat: 18 g; Saturated Fat – 6 g; Sodium – 457 mg; Carbohydrates – 18 g; Fiber – 3 g; Sugars – 5 g; Protein – 10 g

TURKEY CASSEROLE

Serves: 4

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml

Ingredients

4 ounces vegetable elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

Tuesday Recipes

I recently ran across information on controlling high blood pressure when you have diabetes. The article, titled "Staying Healthy with Diabetes: Controlling High Blood Pressure" was on Diabetic Connect's website. It's a relatively quick read, packed with good info, so check it out.

And now for today's six yummy diabetic recipes, including Crispy Chicken and Cappuccino Pie. Enjoy!

SUMMER SOUP

Servings: 4 (1-cup servings)

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml

Ingredients

2 cups water

Salt and pepper to taste

2 new potatoes, peeled, diced

2 carrots, sliced

6 fresh spinach leaves, chopped

1/2 cup fresh green peas or thawed frozen green peas

1 tablespoon arrowroot

1-1/2 cups skim milk

1/4 teaspoon red (cayenne) pepper

1 tablespoon chopped fresh parsley

Directions

In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.

Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.

Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable

LOADED QUINOA BOWL

This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”

This is from Diabetic Connect and can be found online here.

Ingredients

1 cup cooked chicken, shredded

1 cup cooked red quinoa

1 cup frozen corn, thawed

1 cup black beans

1 medium tomato, diced

1/2 avocado, diced

1/4 cup green onions, sliced

2 TBSP cilantro, diced

1/4 cup barbecue sauce

1/4 cup low fat ranch

Directions

Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.

Divide into 4 bowls.

Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.

Sprinkle with extra cilantro and serve.

Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g

SWEET POTATO HASH

This recipe begins, “A warm and savory bowl of sausage, sweet potato, and squash perfect for cool nights.”

This is from Diabetic Connect and can be found online here.

Ingredients

1 large orange sweet potato, peeled and diced

1 large white sweet potato, peeled and diced

1/2 lb. mild Italian sausage

1/2 medium onion, diced

1/2 green pepper, diced

1/2 red pepper, diced

1/2 tsp cumin

1/2 tsp onion salt

1 TBSP fresh parsley, chopped

Directions

Boil the potatoes until mostly tender but not mushy. Strain and set aside.

In a large skillet over medium high heat, cook the sausage until no longer pink. Pour onto a plate lined with paper towel. Set aside.

Return the skillet to medium high heat and sauté peppers and onion until mostly tender.

Add potatoes and seasonings and cook until potatoes start to brown.

Add sausage and toss. Cook 1-2 more minutes.

Top with parsley and serve.

Nutritional Facts: Servings: 4; Calories: 273; Total Fat: 18 g; Saturated Fat – 6 g; Sodium – 457 mg; Carbohydrates – 18 g; Fiber – 3 g; Sugars – 5 g; Protein – 10 g

CRISPY CHICKEN

Serving size: 3-4 oz

Servings: 4

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat

CAPPUCCINO PIE

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=838

Online version: http://diabeticgourmet.com/recipes/html/838.shtml

Source: Diabetic Dream Desserts

Ingredients

1/2 cup room temperature coffee

1 envelope (1/4 ounce) unflavored gelatin

1/4 cup coffee liqueur

1 cup nonfat or light ricotta cheese

Sugar substitute equal to 1/3 cup sugar

1/8 teaspoon ground cinnamon

2 cups nonfat or light whipped topping

1 Chocolate-Almond Piecrust (click for recipe)

1-1/2 tablespoons shaved dark chocolate

Directions

Place 2 tablespoons of the coffee in a blender.

Sprinkle the gelatin over the coffee and let sit for 2 minutes.

Bring the remaining coffee to a boil and pour over the mixture in the blender. Blend for 1 minute, until the gelatin is completely dissolved. Set aside for 5 minutes to cool slightly.

Add the liqueur to the blender mixture and blend to mix.

Add the ricotta, sugar substitute, and cinnamon and blend until smooth.

Pour the mixture into a large bowl and refrigerate for about 30 minutes, or until the consistency of pudding.

Whisk until smooth and then fold in the whipped topping.

Spread the ricotta mixture into the piecrust, swirling the top.

Sprinkle the chocolate over the top.

Cover and chill for at least 3 hours, or until set.

Nutritional Information Per Serving: Calories: 208; Protein: 7.2 g; Fat: 7 g; Sodium: 128 mg; Cholesterol: 1 mg; Dietary Fiber: 1.1 g; Carbohydrates: 27 g; Exchanges: 2 Carbohydrate: 1-1/2 Fat

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=832

Online version: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker.

Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g

Friday Recipes

Finally, it's Friday - time for the weekend. Here are six recipes to help you through the weekend. Enjoy!

CARIBBEAN CHICKEN

Servings: 6

Source: Gourmet Inspirations Healthy Cooking

View recipe: http://diabeticgourmet.com/recipes/html/67.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67

Ingredients

2 teaspoons oil

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

Directions

In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

Remove chicken, set aside.

Saute garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook one minute.

Add broth and wine, and heat through, stirring constantly.

Return chicken to sauce, reduce heat, and simmer 15 minutes.

Stir in coconut flavoring. Serve over hot rice.

Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit

WASHINGTON STATE APPLE BUTTER

Yield: 3 Cups (24 Servings)

Source: The New Family Cookbook for People with Diabetes

Book info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/694.shtml

Ingredients

2-1/2 pounds Golden Delicious apples, cored and cut into eighths

2 tablespoons fresh lemon juice

3/4 teaspoon ground cinnamon

1/8 teaspoon ground cloves

1/8 teaspoon ground mace

1 tablespoon brown sugar

Directions

Combine the apples, 3/4 cup water, and the lemon juice in a large non-stick pot. Bring to a boil over medium-high heat. Cover and simmer for 30 minutes. Drain.

Push the apples through a food mill or strainer to puree and remove skin. Return the applesauce to the pot of water; add the cinnamon, cloves, mace, and brown sugar. Simmer, uncovered, over low heat until mixture thickens, about 45 to 60 minutes, stirring often.

Cover and refrigerate. Apple butter keeps in the refrigerator for 1 week. Freeze for longer storage.

Nutritional Information Per Serving (2 tablespoons): Calories: 26, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 0 g, Diabetic Exchanges: 1/2 Fruit

ALMOND RICE

Prep Time: 5 Minutes - Cost: $

Servings: 6 - Difficulty Level: 1

Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml

Ingredients

1 cup brown rice, long-grain, dry

2 cups water

2 tablespoons almonds, slivered

2 tablespoons lemon zest (or Zesto*)

1 cube chicken bouillon

Directions

In a medium size saucepan, bring water and bouillon to a boil.

Add rice and cook according to rice instructions on package.

Drain if necessary.

Add almonds and lemon zest.



Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Source: Cattlemen's Beef Board

Find this recipe at: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker. Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/113.shtml

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Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees.

Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.

In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.

Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.

Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.

Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.

Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

CHOCOLATE FILLED CAKE ROLL

Servings: 4 (1/2 cup)

View recipe: http://diabeticgourmet.com/recipes/html/118.shtml

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Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with aluminum foil.

Loosen edges of cake; unmold on foil.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions.

Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch