No matter what kind of meat is available, beef remains high in popularity. Here are six beefy recipes to help you through the day, including Spicy Portuguese Beef Steak Kabobs and Pepper Beef Steak with Garlic-Cilantro Butter. Enjoy!
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
PEPPER BEEF STEAK WITH GARLIC-CILANTRO BUTTER
Recipe Yield: Makes 4 servings
Source: TBC
View online at https://diabeticgourmet.com/diabetic-recipes/pepper-beef-steak-with-garlic-cilantro-butter.
Ingredients
4 beef round tip center steaks, cut 3/4 inch thick
1/3 cup country Dijon-style mustard
2 tablespoons coarsely ground mixed peppercorns
2 teaspoons ground cumin
1/4 cup butter, softened
1 tablespoon minced fresh cilantro
1 teaspoon minced garlic
2 fresh mild green chili peppers such as Anaheim peppers
Directions
Combine mustard, peppercorns and cumin in small bowl. Remove and reserve 1/2 for brushing. Spread remaining mustard mixture on both sides of steaks. Cover and marinate in refrigerator 1 hour.
Combine butter, cilantro and garlic in small bowl. Set aside.
Place steaks and peppers on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill 8 to 11 minutes) until steaks are medium rare (145F) doneness and peppers are blackened, turning occasionally and brushing steaks with reserved mustard mixture during the last 4 minutes. (Do not overcook.)
Remove blackened peppers; cover and let stand 5 minutes. Remove skin, stems and seeds. Chop peppers and stir 1/2 into butter mixture. Top each steak with 1 teaspoon butter mixture. Sprinkle with remaining chopped peppers. Serve with remaining butter.
Nutritional Information Per Serving: Calories: 278; Fat: 1 g; Sodium: 581 mg; Cholesterol: 108 mg; Protein: 37 g; Carbohydrates: 9 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
BALSAMIC MARINATED STEAK & ASPARAGUS
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/balsamic-marinated-steak-asparagus.
Ingredients
4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)
1 pound fresh asparagus
1/2 teaspoon salt
1/8 teaspoon pepper
Marinade:
2/3 cup prepared balsamic vinaigrette
2 tablespoons Dijon-style mustard
Directions
Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.
Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.
Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)
During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.
Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g
SPICY PORTUGUESE BEEF STEAK KABOBS
Recipe Yield: Yield: 6 servings
Source: The Beef Checkoff
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-portuguese-beef-steak-kabobs.
Ingredients
1-1/2 pounds boneless beef top sirloin steak, cut 1-1/4 inches thick
1 large red bell pepper, cut into 1-inch pieces
Seasoning:
2 tablespoons chopped fresh cilantro
2 tablespoons olive oil
2 teaspoons hot pepper sauce
1 clove garlic, minced
1/4 to 1/2 teaspoon crushed red pepper (optional)
Directions
Cut beef steak into 1-1/4-inch pieces. Combine seasoning ingredients in medium bowl. Add beef; toss.
Alternately thread beef and bell pepper onto six 10-inch metal skewers.
Place kabobs on grid over medium, ash-covered coals.
Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145F) to medium (160F) doneness, turning once.
Nutritional Information Per Serving: Calories: 214; Fat: 11 g; Sodium: 98 mg; Cholesterol: 76 mg; Protein: 26 g; Carbohydrates: 2 g
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
Showing posts with label Italian Beef Stuffed Shells Marinara. Show all posts
Showing posts with label Italian Beef Stuffed Shells Marinara. Show all posts
Tuesday, May 28, 2019
Friday, May 24, 2019
Friday Recipes
It's finally the end of the work week. Here are six recipes to help you through the weekend, including Vietnamese Pho and Italian Beef Stuffed Shells Marinara. Enjoy!
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate. Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate. Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
Tuesday, May 21, 2019
Where's the Beef?
Back during the 1980s, there was a popular commercial that asked that burning question, "Where's the beef?" We even watched as little old women drove in their quest to find the beef.
While those old hamburger commercials may have long been retired, many people still enjoy beef for lunch or dinner. For those folks, here are six recipes you can sink your teeth into (without asking that infamous question), including Italian Beef Stuffed Shells Marinara and Asian Beef Kabobs. Enjoy!
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
View online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
While those old hamburger commercials may have long been retired, many people still enjoy beef for lunch or dinner. For those folks, here are six recipes you can sink your teeth into (without asking that infamous question), including Italian Beef Stuffed Shells Marinara and Asian Beef Kabobs. Enjoy!
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
View online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
Monday, May 20, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday (because not everyone wants to try a day without meat). Today's offerings include Italian Beef Stuffed Shells Marinara and Southern-Style Slaw. Enjoy!
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
DULCE DE LECHE CHEESECAKE
Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)
Source: Splenda
View this deliciousness at https://diabeticgourmet.com/diabetic-recipes/dulce-de-leche-cheesecake.
Ingredients
Crust:
1 cup graham cracker crumbs
3 tablespoons butter, melted
Filling:
3 (8 ounce) packages reduced-fat cream cheese
1 cup SPLENDA No Calorie Sweetener, Granulated
2 tablespoons all-purpose flour
2 teaspoons vanilla
3 eggs
1/3 cup reduced fat milk
1/2 cup dulce de leche
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese, SPLENDA Granulated Sweetener and flour together until well mixed and smooth. Add vanilla and mix until smooth. Add eggs one at a time, beating well after each addition. Mix until smooth. Add milk and mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add dulce de leche and stir until well combined.
Pour plain batter over crust. Top with dulce de leche batter by placing rounded spoonfuls over the cheesecake batter and gently swirl into plain batter with the tip of knife or spatula.
Bake 45-55 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking).
Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4 – 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 210; Fat: 12 g; Saturated Fat: 7 g; Sodium: 210 mg; Cholesterol: 70 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 11 g
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
DULCE DE LECHE CHEESECAKE
Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)
Source: Splenda
View this deliciousness at https://diabeticgourmet.com/diabetic-recipes/dulce-de-leche-cheesecake.
Ingredients
Crust:
1 cup graham cracker crumbs
3 tablespoons butter, melted
Filling:
3 (8 ounce) packages reduced-fat cream cheese
1 cup SPLENDA No Calorie Sweetener, Granulated
2 tablespoons all-purpose flour
2 teaspoons vanilla
3 eggs
1/3 cup reduced fat milk
1/2 cup dulce de leche
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese, SPLENDA Granulated Sweetener and flour together until well mixed and smooth. Add vanilla and mix until smooth. Add eggs one at a time, beating well after each addition. Mix until smooth. Add milk and mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add dulce de leche and stir until well combined.
Pour plain batter over crust. Top with dulce de leche batter by placing rounded spoonfuls over the cheesecake batter and gently swirl into plain batter with the tip of knife or spatula.
Bake 45-55 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking).
Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4 – 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 210; Fat: 12 g; Saturated Fat: 7 g; Sodium: 210 mg; Cholesterol: 70 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 11 g
SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100, Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
Wednesday, April 24, 2019
Wednesday Recipes
Here we are, half-way through the work week. Here are six yummy recipes to help you through the day, including Asian Beef Kabobs and Banana Chocolate Chip Mini Muffins. Enjoy!
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Recipe Yield: Yield: 48 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-chocolate-chip-mini-muffins.
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg. Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 55 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 13 g; Sugars: 8 g
ASIAN BEEF KABOBS
Recipe Yield: Yield: 16 appetizers
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/asian-beef-kabobs.
Ingredients
1 pound beef Top Sirloin Steak Boneless, cut 1 inch thick
1/4 cup hoisin sauce
2 tablespoons dry sherry
2 teaspoons packed light brown sugar
1 teaspoon dark sesame oil
6 green onions, sliced diagonally into 1-1/2-inch pieces
Directions
Soak sixteen 6-inch bamboo skewers in enough water to cover 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kabobs on rack in broiler pan so surface of kabobs is 3 to 4 inches from heat. Brush with half of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Nutritional Information Per Serving: Calories: 53; Fat: 2 g; Sodium: 47 mg;Cholesterol: 19 mg; Protein: 7 g; Carbohydrates: 2 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
Thursday, April 4, 2019
Thursday Recipes
We're almost to the end of the week. Here are six yummy recipes to help us through, including Oven-Fried Chicken and Green Beans with Poppy Seed Dressing. Enjoy!
COCONUT CUSTARD PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 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. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Notes:
A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
COCONUT CUSTARD PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 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. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Notes:
A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
Friday, March 8, 2019
Friday Recipes
It's finally Friday, the end of the work week, for many of us. Here are six yummy recipes to help you through the weekend, including Butternut Squash Enchiladas with Salsa Verde and Italian Beef Stuffed Shells Marinara. Enjoy!
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
GINGERBREAD MUFFINS
Recipe Yield: 12 servings
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 starch, 1/2 fat
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutrition Facts Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
POLENTA CAPRESE BURGERS
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
GINGERBREAD MUFFINS
Recipe Yield: 12 servings
Source: Equal®
View this online at https://diabeticgourmet.com/diabetic-recipe/gingerbread-muffins.
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 starch, 1/2 fat
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutrition Facts Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
POLENTA CAPRESE BURGERS
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
Friday, February 8, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Steak, Roasted Tomato and Bean Chili and Bold Thai Burger. Enjoy!
STRAWBERRY YOGURT TARTS
Recipe Yield: Yield: 15 servingsServing Size: 2 tarts.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-yogurt-tarts.
Ingredients
2 pkg. mini phyllo shells (15 count)
Filling Ingredients
6 oz. nonfat plain yogurt
1 cup diced strawberries
1/4 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1 teaspoon vanilla
1 teaspoon orange juice
Directions
Thaw phyllo shells according to manufacturer's directions.
Mix all filling ingredients together. Refrigerate for 10 minutes.
Fill each shell with 2 teaspoons of yogurt mixture.
Nutritional Information Per Serving: Calories: 35; Fat: 1 g; Fiber: 1 g; Sodium: 20 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 1 g
BUTTERSCOTCH OATMEAL COOKIES
Recipe Yield: Yield: about 4 dozen cookies; Serving size: 1 cookie
View this online at https://diabeticgourmet.com/diabetic-recipe/butterscotch-oatmeal-cookies.
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; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Protein: 1 g; Carbohydrates: 16 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
STRAWBERRY YOGURT TARTS
Recipe Yield: Yield: 15 servingsServing Size: 2 tarts.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-yogurt-tarts.
Ingredients
2 pkg. mini phyllo shells (15 count)
Filling Ingredients
6 oz. nonfat plain yogurt
1 cup diced strawberries
1/4 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1 teaspoon vanilla
1 teaspoon orange juice
Directions
Thaw phyllo shells according to manufacturer's directions.
Mix all filling ingredients together. Refrigerate for 10 minutes.
Fill each shell with 2 teaspoons of yogurt mixture.
Nutritional Information Per Serving: Calories: 35; Fat: 1 g; Fiber: 1 g; Sodium: 20 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 1 g
BUTTERSCOTCH OATMEAL COOKIES
Recipe Yield: Yield: about 4 dozen cookies; Serving size: 1 cookie
View this online at https://diabeticgourmet.com/diabetic-recipe/butterscotch-oatmeal-cookies.
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; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Protein: 1 g; Carbohydrates: 16 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili.
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
Wednesday, March 8, 2017
Where's the Beef?
Hare are six yummy recipes to help you through the day. Enjoy!
ITALIAN BEEF STUFFED SHELLS MARINARA
Makes 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1304
View recipe with photo: http://diabeticgourmet.com/recipes/html/1304.shtml
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305
View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
ITALIAN BEEF STUFFED SHELLS MARINARA
Makes 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1304
View recipe with photo: http://diabeticgourmet.com/recipes/html/1304.shtml
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305
View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g
EASY HOMEMADE MEATLOAF
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
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