It's time for another Meatless Monday. Today's offerings include Butternut Squash Enchiladas with Salsa Verde and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
JALAPENO CORN MUFFINS
Recipe Yield: Yield: 12 muffins
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-corn-muffins.
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F (220C).
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
Showing posts with label Jalapeno Corn Muffins. Show all posts
Showing posts with label Jalapeno Corn Muffins. Show all posts
Monday, February 7, 2022
Monday, November 8, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Butternut Squash Enchiladas with Salsa Verde and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
JALAPENO CORN MUFFINS
Recipe Yield: Yield: 12 muffins
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-corn-muffins.
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F (220C).
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
VEGGIE TACO SALAD
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad.
Ingredients
2 cups soy crumbles (you can find these in your grocer's freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans
Topping Options
1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream
Directions
In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.
Nutritional Information Per Serving: Calories: 180; Fat: 4 g; Sodium: 600 mg; Protein: 14 g; Carbohydrates: 26 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
JALAPENO CORN MUFFINS
Recipe Yield: Yield: 12 muffins
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-corn-muffins.
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F (220C).
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”
Yield: 4 servings. Serving size: 1 burger.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful
Recipes Made with Canola Oil" from the American Diabetes Association and Canola
Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise 30
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges. Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g
Monday, July 16, 2018
Meatless Monday
It's Meatless Monday, time for another six diabetic and vegetarian recipes. Today's six recipes include Orange and Jicama Salad and Bruschetta. Enjoy!
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
Wednesday, February 15, 2017
Breads and Muffins
Who doesn't love the smell of homemade bread and muffins fresh from the oven? Here are six bread and muffin recipes, including Southern Cornbread and Banana Chocolate Chip Mini Muffins, to help you through the day. Enjoy!
MINATURE APPLE MUFFINS
This recipe begins, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”
Yield: 36 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1120.shtml
Ingredients
3/4 cup Splenda No Calorie Sweetener, Granulated
1 cup butter, softened
2 teaspoons molasses
2 large eggs
1/3 cup apple juice concentrate, thawed
2 teaspoons grated fresh lemon peel
2 cups all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1 cup peeled, shredded fresh apple
2/3 cup old-fashioned oats
1/2 cup raisins
Directions
Preheat oven to 400 degrees F.
Lightly spray miniature muffin pans with vegetable cooking spray; set aside.
Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended.
Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.
Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.
Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
This recipe begins, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings
Serving Size: 1 muffin
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F.
Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups.
Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1190.shtml
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; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
SOUTHERN CORNBREAD
Servings: 12
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/32.shtml
Ingredients
1 cup yellow cornmeal
3/4 teaspoon salt substitute
1 cup flour
1 medium egg, slightly beaten
4 teaspoons baking powder
1 cup skim milk
Directions
Sift dry ingredients together.
Add egg and milk, mix well.
Pour into 12x8-inch pan which has been sprayed with a non-stick vegetable spray.
Bake at 425 degrees F for 25 minutes.
Cut into 12 squares.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g; Sodium: 142 mg; Carbohydrates: 15 g; Exchanges: 1 Bread
MINATURE APPLE MUFFINS
This recipe begins, “With the right amount of spice and a sprinkling of raisins, these bite-size muffins have the flavor of an old-fashioned apple cake.”
Yield: 36 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1120.shtml
Ingredients
3/4 cup Splenda No Calorie Sweetener, Granulated
1 cup butter, softened
2 teaspoons molasses
2 large eggs
1/3 cup apple juice concentrate, thawed
2 teaspoons grated fresh lemon peel
2 cups all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1 cup peeled, shredded fresh apple
2/3 cup old-fashioned oats
1/2 cup raisins
Directions
Preheat oven to 400 degrees F.
Lightly spray miniature muffin pans with vegetable cooking spray; set aside.
Beat Splenda Granulated Sweetener, butter, and molasses at medium speed of an electric mixer 1 minute or until blended.
Add eggs, one at a time, beating until blended after each addition; add apple juice concentrate and lemon peel, beating until blended.
Combine flour, cinnamon, nutmeg, soda, and salt; add to Splenda Granulated Sweetener mixture, beating on low speed just until blended. Stir in apple, oats, and raisins.
Spoon batter into prepared pans; filling three-fourths full. Bake until edges are lightly browned, 12 minutes. Remove to wire racks to cool.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 6 g; Sodium: 125 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
This recipe begins, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings
Serving Size: 1 muffin
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F.
Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups.
Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1190.shtml
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; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
SOUTHERN CORNBREAD
Servings: 12
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/32.shtml
Ingredients
1 cup yellow cornmeal
3/4 teaspoon salt substitute
1 cup flour
1 medium egg, slightly beaten
4 teaspoons baking powder
1 cup skim milk
Directions
Sift dry ingredients together.
Add egg and milk, mix well.
Pour into 12x8-inch pan which has been sprayed with a non-stick vegetable spray.
Bake at 425 degrees F for 25 minutes.
Cut into 12 squares.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g; Sodium: 142 mg; Carbohydrates: 15 g; Exchanges: 1 Bread
Monday, February 13, 2017
Meatless Monday
It's Meatless Monday, time for another six diabetic and vegetarian recipes. Enjoy!
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BRUSCHETTA
Servings: 12; Difficulty Level: 2
Source: Family Circle All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
DOUG'S FLOWER POWER CAESAR SALAD
This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Source: MealLeaniYumm! All That's Missing is the Fat
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk
Monday, January 30, 2017
Meatless Monday
It's Monday, which means it's also Meatless Monday. Yes, it's completely to have diabetic food that's meat-free. That said, here are six diabetic and vegetarian recipes to help you through the day. Enjoy!
AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE
This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1261
View recipe with photo: http://diabeticgourmet.com/recipes/html/1261.shtml
Ingredients
1/2 cup V8 V-Fusion Acai Mixed Berry juice
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 clove garlic, minced
1/8 teaspoon ground black pepper
6 cups chopped Romaine lettuce
1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)
1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)
Fresh raspberries for garnish (optional)
Directions
Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.
Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.
Garnish with fresh raspberries, if desired. Serve immediately.
Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg ; Carbohydrates: 12 g
SLOW COOKER RATATOUILLE
This recipe begins, “Ratatouille is a traditional French dish that combines finely chopped vegetables with a tomato, olive oil and garlic base.”
http://www.diabeticconnect.com/diabetic-recipes/general/7429-slow-cooker-ratatouille
Ingredients
1 1/2 cups cubed, peeled (if desired) eggplant
1/2 cup coarsely chopped yellow summer squash or zucchini
1/2 cup coarsely chopped tomato
1/2 8 ounce can no-salt-added tomato sauce
1/3 cup coarsely chopped red or green sweet pepper
1/4 cup finely chopped onion
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 clove garlic, minced
4 slices of baguette-style French bread, cut 1/2-inch wide
1 teaspoon olive oil
3 tablespoons finely shredded Parmesan cheese
1 tablespoon snipped fresh basil
Directions
In a 1-1/2-quart slow cooker, combine eggplant, squash, chopped tomato, tomato sauce, sweet pepper, onion, salt, black pepper, and garlic.
Cover and cook on low-heat setting for 4-1/2 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. If no heat setting is available, cook for 4 to 4-1/2 hours.
For Parmesan toast:
Preheat broiler. Brush one side of each bread slice with olive oil. Place bread slices, oiled sides up, on a baking sheet. Broil 3 to 4 inches from heat about 15 seconds or until toasted (watch carefully to avoid burning). Sprinkle bread slices with 1 tablespoon of the Parmesan cheese. Broil about 15 seconds more or until cheese is melted.
Stir basil into mixture in cooker. Serve in shallow bowls with Parmesan toast. Sprinkle with the remaining 2 tablespoons Parmesan cheese.
Nutritional Facts: Servings 2; Per serving: Calories 248; Total Fat 6 g; Saturated Fat 2 g; Cholesterol 5 mg; Sodium 739 mg; Potassium 560 mg; Total Carbohydrate 39 g; Dietary Fiber 6 g; Sugars 10 g; Protein 10 g
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
MARINATED CUCUMBER SALAD
Servings: 5
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/4.shtml
Ingredients
1/2 cup Italian dressing (low-calorie)
1/8 teaspoon pepper
1 medium cucumber, peeled and thinly sliced
1/4 cup radishes, thinly sliced
2 tablespoons fresh parsley, chopped
Directions
Combine Italian dressing and pepper in a medium bowl; stir well.
Add cucumber, onion, radishes, and parsley.
Toss gently to coat.
Cover and marinate in refrigerator for at least 4 hours.
Serve salad and enjoy.
Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE
This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1261
View recipe with photo: http://diabeticgourmet.com/recipes/html/1261.shtml
Ingredients
1/2 cup V8 V-Fusion Acai Mixed Berry juice
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 clove garlic, minced
1/8 teaspoon ground black pepper
6 cups chopped Romaine lettuce
1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)
1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)
Fresh raspberries for garnish (optional)
Directions
Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.
Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.
Garnish with fresh raspberries, if desired. Serve immediately.
Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg ; Carbohydrates: 12 g
SLOW COOKER RATATOUILLE
This recipe begins, “Ratatouille is a traditional French dish that combines finely chopped vegetables with a tomato, olive oil and garlic base.”
http://www.diabeticconnect.com/diabetic-recipes/general/7429-slow-cooker-ratatouille
Ingredients
1 1/2 cups cubed, peeled (if desired) eggplant
1/2 cup coarsely chopped yellow summer squash or zucchini
1/2 cup coarsely chopped tomato
1/2 8 ounce can no-salt-added tomato sauce
1/3 cup coarsely chopped red or green sweet pepper
1/4 cup finely chopped onion
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 clove garlic, minced
4 slices of baguette-style French bread, cut 1/2-inch wide
1 teaspoon olive oil
3 tablespoons finely shredded Parmesan cheese
1 tablespoon snipped fresh basil
Directions
In a 1-1/2-quart slow cooker, combine eggplant, squash, chopped tomato, tomato sauce, sweet pepper, onion, salt, black pepper, and garlic.
Cover and cook on low-heat setting for 4-1/2 to 5 hours or on high-heat setting for 2 to 2-1/2 hours. If no heat setting is available, cook for 4 to 4-1/2 hours.
For Parmesan toast:
Preheat broiler. Brush one side of each bread slice with olive oil. Place bread slices, oiled sides up, on a baking sheet. Broil 3 to 4 inches from heat about 15 seconds or until toasted (watch carefully to avoid burning). Sprinkle bread slices with 1 tablespoon of the Parmesan cheese. Broil about 15 seconds more or until cheese is melted.
Stir basil into mixture in cooker. Serve in shallow bowls with Parmesan toast. Sprinkle with the remaining 2 tablespoons Parmesan cheese.
Nutritional Facts: Servings 2; Per serving: Calories 248; Total Fat 6 g; Saturated Fat 2 g; Cholesterol 5 mg; Sodium 739 mg; Potassium 560 mg; Total Carbohydrate 39 g; Dietary Fiber 6 g; Sugars 10 g; Protein 10 g
ORANGE AND JICAMA SALAD
Servings: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Protein: 4.9 g; Fat: 2.8 g; Sodium: 36 mg; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
SLOW COOKER GARLIC HERB MUSHROOMS
This recipe begins, “A combination of aromatic herbs flavor slow-cooked cremini mushrooms.”
http://www.diabeticconnect.com/diabetic-recipes/general/7428-slow-cooker-garlic-herb-mushrooms
Ingredients
24 ounces cremini mushrooms
4 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
2 bay leaves
1 cup vegetable broth
Kosher salt and freshly ground black pepper, to taste
1/4 cup half and half
2 tablespoons unsalted butter
2 tablespoons chopped fresh parsley leaves
Directions
Place mushrooms, garlic, basil, oregano, thyme and bay leaves into a 3-qt slow cooker. Stir in vegetable broth; season with salt and pepper, to taste.
Cover and cook on low heat for 3-4 hours or high heat for 1-2 hours, or until browned and tender. Stir in half and half and butter during the last 15-20 minutes of cooking time.
Serve immediately, garnished with parsley, if desired.
Nutritional Facts: Servings 4; Per serving: Calories 120; Total Fat 8 g; Saturated Fat 4.5 g; Cholesterol 20 mg; Sodium 450 mg; Potassium 810 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 4 g; Protein 6 g
MARINATED CUCUMBER SALAD
Servings: 5
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/4.shtml
Ingredients
1/2 cup Italian dressing (low-calorie)
1/8 teaspoon pepper
1 medium cucumber, peeled and thinly sliced
1/4 cup radishes, thinly sliced
2 tablespoons fresh parsley, chopped
Directions
Combine Italian dressing and pepper in a medium bowl; stir well.
Add cucumber, onion, radishes, and parsley.
Toss gently to coat.
Cover and marinate in refrigerator for at least 4 hours.
Serve salad and enjoy.
Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free
JALAPENO CORN MUFFINS
Yield: 12 muffins
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1260
View recipe with photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes.
Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika.
Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
Wednesday, July 20, 2016
Wednesday Recipes
Here are today's six diabetic recipes to help you through the day. Enjoy!
BLUEBERRY MELON FREEZE
Yield: 8 servings
Serving Size: 3/4 cup freeze, 1/4 cup
View online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth.
Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
View online: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
IngredientsV=
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1295.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
1 tablespoon unsalted butter
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add theham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information Per Serving: Calories: 166; Protein: 11 g; Fat: 5 g; Sodium: 85 mg; Cholesterol: 30 mg; Dietary Fiber: 6 g; Carbohydrates: 15 g
CHICKEN PUTTANESCA WITH SPAGHETTI
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/731.shtml
Ingredients
1 box uncooked Dreamfields Spaghetti
1/3 cup olive oil
1-1/2 pounds boneless, skinless chicken thighs, cut into bite-sized pieces
7 cloves garlic, minced
2 cans (14.5 ounces each) diced tomatoes, drained (reserve liquid)
15 Kalamata or black olives, pitted and finely chopped
4 anchovy fillets, finely chopped (optional)
3 tablespoons capers, drained (optional)
3 tablespoons tomato puree
1/2 teaspoon crushed red pepper flakes, or to taste
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat half of olive oil in large skillet over medium-high heat. When hot, add half of chicken pieces. Cook about 5 minutes, until chicken is cooked through, stirring frequently. Remove chicken from skillet. Repeat with remaining oil and chicken. Remove chicken from skillet.
Add garlic to skillet. Cook 1 to 2 minutes until golden, watching carefully so garlic does not burn. Once garlic begins to turn golden, add tomatoes. Cook 2 minutes; stir in olives, anchovies, capers, tomato puree and red pepper flakes. Cook 10 minutes, stirring occasionally.
Return chicken to skillet; heat through. Add spaghetti, toss to coat. Season with salt and pepper as desired. If sauce is too thick, add all or part of the reserved tomato liquid until sauce is desired consistency.
Nutritional Information Per Serving: Calories: 530; Protein: 30 g; Fat: 23 g; Sodium: 475 mg; Cholesterol: 74 mg; Saturated Fat: 4 g; Dietary Fiber: 8 g; Carbohydrates 55g
BLUEBERRY MELON FREEZE
Yield: 8 servings
Serving Size: 3/4 cup freeze, 1/4 cup
View online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth.
Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
View online: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
IngredientsV=
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1295.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
1 tablespoon unsalted butter
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add theham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information Per Serving: Calories: 166; Protein: 11 g; Fat: 5 g; Sodium: 85 mg; Cholesterol: 30 mg; Dietary Fiber: 6 g; Carbohydrates: 15 g
CHICKEN PUTTANESCA WITH SPAGHETTI
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/731.shtml
Ingredients
1 box uncooked Dreamfields Spaghetti
1/3 cup olive oil
1-1/2 pounds boneless, skinless chicken thighs, cut into bite-sized pieces
7 cloves garlic, minced
2 cans (14.5 ounces each) diced tomatoes, drained (reserve liquid)
15 Kalamata or black olives, pitted and finely chopped
4 anchovy fillets, finely chopped (optional)
3 tablespoons capers, drained (optional)
3 tablespoons tomato puree
1/2 teaspoon crushed red pepper flakes, or to taste
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat half of olive oil in large skillet over medium-high heat. When hot, add half of chicken pieces. Cook about 5 minutes, until chicken is cooked through, stirring frequently. Remove chicken from skillet. Repeat with remaining oil and chicken. Remove chicken from skillet.
Add garlic to skillet. Cook 1 to 2 minutes until golden, watching carefully so garlic does not burn. Once garlic begins to turn golden, add tomatoes. Cook 2 minutes; stir in olives, anchovies, capers, tomato puree and red pepper flakes. Cook 10 minutes, stirring occasionally.
Return chicken to skillet; heat through. Add spaghetti, toss to coat. Season with salt and pepper as desired. If sauce is too thick, add all or part of the reserved tomato liquid until sauce is desired consistency.
Nutritional Information Per Serving: Calories: 530; Protein: 30 g; Fat: 23 g; Sodium: 475 mg; Cholesterol: 74 mg; Saturated Fat: 4 g; Dietary Fiber: 8 g; Carbohydrates 55g
Tuesday, July 5, 2016
Tuesday Recipes
In the next week or two, I'm going to be cutting the number of recipes in Diabetic Delights to three recipes a day so that readers are not overwhelmed. There may be some days when I post one particular type of recipe, like cookies at holiday time, or soups or stews when the weather starts to cool. But otherwise, I'll try posting a main meal component - whether meat-based or vegetarian - along with possibly a side and dessert. We'll see how it goes. Let me know whether you like (or hate) the idea. In the meantime, here are today's six recipes. Enjoy!
ZUCCHINI ROLL-UPS WITH ROASTED RED PEPPER AND FETA CHEESE
Tender, grilled zucchini makes a delicious wrapper for crisp, colorful vegetables, fresh herbs and a creamy feta spread – all rolled into beautiful, bite-sized bundles. It is a true veggie celebration with grilled, roasted and fresh produce in each mouthwatering bite.
Yield: 8 servings (24 roll-ups).
Serving size: 3 roll-ups.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1215.shtml
Ingredients
5 medium zucchini (about 8 oz each), cut lengthwise into 1/4-inch slices*
1 red, orange or yellow bell pepper, cut in half and seeded
1/2 medium red bell pepper, roasted and peeled, or use jarred*
2 Tbsp canola oil
1/3 cup crumbled feta cheese
1 Tbsp lemon juice
1/8 tsp freshly ground black pepper, plus more to taste
2 cups baby arugula leaves (2 oz lightly packed)
1/3 cup lightly packed fresh basil leaves
toothpicks
Directions
Preheat grill or grill pan over medium heat.
Set aside outermost slices of zucchini for another use.
Brush inner slices of zucchini and bell pepper halves with canola oil on both sides. Grill until just tender, about 3 minutes per side. Remove from grill to cool and slice pepper halves into thin strips. Zucchini and pepper may be made day ahead and stored in airtight container in refrigerator.
In small bowl of food processor or mini-processor, place roasted red pepper, feta cheese and lemon juice. Process until mixture reaches spreadable consistency. It will not become completely smooth. Stir in black pepper.
Spread about 3/4 tsp of feta mixture onto zucchini slice. Place a few slices of bell pepper about 1/2 inch from end of zucchini slice, along with a few arugula leaves and one small or half of large basil leaf. Roll up and insert toothpick to hold roll. Repeat with rest of zucchini slices.
Serve immediately or store in airtight container in refrigerator for up to one day. Allow to come to room temperature before serving.
* Tips: Five medium zucchini yields just the right number of slices. Buy an extra zucchini if you would like to have some room for error. You can use jarred roasted red pepper instead of preparing your own but be sure to rinse and drain it really well to avoid extra liquid in the spread.
Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Fat: 5 g; Sodium: 135 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 4 g
BAKED CHICKEN PARMESAN
Yield: 6 servings
Print: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information (Per Serving): Calories: 209; Protein: 38 g; Sodium: 303 mg; Cholesterol: 68 mg; Fat: 1 g; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
FUNKY PEAR AND APPLE SAUCE
Serves: 4
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/777.shtml
Ingredients
2 ripe Anjou or Bose pears
2 Granny Smith or Golden Delicious apples
1/2 cup fresh cranberries
2 tablespoons frozen orange juice concentrate
1 cinnamon stick
1/2 teaspoon pure vanilla extract
1/4 teaspoon freshly grated nutmeg
4 walnut halves
Directions
Cut pears and apples in half and core.
Place in a medium-size saucepan with remaining ingredients except walnuts and bring to a boil. Reduce heat, cover and simmer over low heat 10 to 20 minutes until fruit is tender.
Discard cinnamon stick. Strain through food mill and serve warm or chilled, topped with a walnut half.
Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 2 g; Sodium: 1 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Fruit
BLUEBERRY MELON FREEZE
Yield: 8 servings
Serving Size: 3/4 cup freeze, 1/4 cup
View online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth.
Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
CHICKEN RATATOUILLE
Makes: 4 servings
View online: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
View online: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
ZUCCHINI ROLL-UPS WITH ROASTED RED PEPPER AND FETA CHEESE
Tender, grilled zucchini makes a delicious wrapper for crisp, colorful vegetables, fresh herbs and a creamy feta spread – all rolled into beautiful, bite-sized bundles. It is a true veggie celebration with grilled, roasted and fresh produce in each mouthwatering bite.
Yield: 8 servings (24 roll-ups).
Serving size: 3 roll-ups.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1215.shtml
Ingredients
5 medium zucchini (about 8 oz each), cut lengthwise into 1/4-inch slices*
1 red, orange or yellow bell pepper, cut in half and seeded
1/2 medium red bell pepper, roasted and peeled, or use jarred*
2 Tbsp canola oil
1/3 cup crumbled feta cheese
1 Tbsp lemon juice
1/8 tsp freshly ground black pepper, plus more to taste
2 cups baby arugula leaves (2 oz lightly packed)
1/3 cup lightly packed fresh basil leaves
toothpicks
Directions
Preheat grill or grill pan over medium heat.
Set aside outermost slices of zucchini for another use.
Brush inner slices of zucchini and bell pepper halves with canola oil on both sides. Grill until just tender, about 3 minutes per side. Remove from grill to cool and slice pepper halves into thin strips. Zucchini and pepper may be made day ahead and stored in airtight container in refrigerator.
In small bowl of food processor or mini-processor, place roasted red pepper, feta cheese and lemon juice. Process until mixture reaches spreadable consistency. It will not become completely smooth. Stir in black pepper.
Spread about 3/4 tsp of feta mixture onto zucchini slice. Place a few slices of bell pepper about 1/2 inch from end of zucchini slice, along with a few arugula leaves and one small or half of large basil leaf. Roll up and insert toothpick to hold roll. Repeat with rest of zucchini slices.
Serve immediately or store in airtight container in refrigerator for up to one day. Allow to come to room temperature before serving.
* Tips: Five medium zucchini yields just the right number of slices. Buy an extra zucchini if you would like to have some room for error. You can use jarred roasted red pepper instead of preparing your own but be sure to rinse and drain it really well to avoid extra liquid in the spread.
Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Fat: 5 g; Sodium: 135 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 4 g
BAKED CHICKEN PARMESAN
Yield: 6 servings
Print: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information (Per Serving): Calories: 209; Protein: 38 g; Sodium: 303 mg; Cholesterol: 68 mg; Fat: 1 g; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
FUNKY PEAR AND APPLE SAUCE
Serves: 4
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/777.shtml
Ingredients
2 ripe Anjou or Bose pears
2 Granny Smith or Golden Delicious apples
1/2 cup fresh cranberries
2 tablespoons frozen orange juice concentrate
1 cinnamon stick
1/2 teaspoon pure vanilla extract
1/4 teaspoon freshly grated nutmeg
4 walnut halves
Directions
Cut pears and apples in half and core.
Place in a medium-size saucepan with remaining ingredients except walnuts and bring to a boil. Reduce heat, cover and simmer over low heat 10 to 20 minutes until fruit is tender.
Discard cinnamon stick. Strain through food mill and serve warm or chilled, topped with a walnut half.
Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 2 g; Sodium: 1 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Fruit
BLUEBERRY MELON FREEZE
Yield: 8 servings
Serving Size: 3/4 cup freeze, 1/4 cup
View online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth.
Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
CHICKEN RATATOUILLE
Makes: 4 servings
View online: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
JALAPENO CORN MUFFINS
Yield: 12 muffins
View online: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
Friday, April 29, 2016
Friday Recipes
Here are six diabetic recipes to take you through the weekend. Enjoy!
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes
Made with Canola Oil from the American Diabetes Association
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
CHOCOLATE CHERRY TARTS
Servings: 24
Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118 ; Fat: 5 g ; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
JALAPENO CORN MUFFINS
This comes from Diabetic Gourmet. Yield: 12 muffins
Online with Photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
SOUTHERN-STYLE SLAW
Yield: 12 servings
Serving size: about 1 cup.
View with photo: http://diabeticgourmet.com/recipes/html/1270.shtml
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; Calories from Fat: 60; Protein: 1 g; Fat: 7 g; Sodium: 210 mg; Cholesterol: under 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings.
Serving Size: 1 cup
View with photo: http://diabeticgourmet.com/recipes/html/1268.shtml
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Puree soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g ; Carbohydrates: 17 g
BUTTERNUT SQUASH WITH BLACK BEANS
Makes: 6 servings
View Online: http://diabeticgourmet.com/recipes/html/1267.shtml
Ingredients
1 butternut squash (small)
1 teaspoon vegetable oil
1 onion (small, chopped)
1/4 teaspoon garlic powder
1/4 cup red wine vinegar
1/4 cup water
2 cans black beans (16 ounces each, rinsed and drained)
1/2 teaspoon oregano
Directions
Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.
Carefully peel the squash with a vegetable peeler or small knife.
Cut the squash into 1/2 inch cubes.
Peel and chop the onion.
In a large pan, heat the oil. Add the onion, garlic powder, and squash.
Cook for 5 minutes on medium heat.
Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.
Add the beans and oregano. Cook until the beans are heated through.
Nutritional Information Per Serving: Calories: 110; Protein: 6 g; Fat: 1 g; Sodium: 270 mg; Saturated Fat: 0 g; Dietary Fiber: 7 g; Carbohydrates: 24 g
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes
Made with Canola Oil from the American Diabetes Association
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
CHOCOLATE CHERRY TARTS
Servings: 24
Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118 ; Fat: 5 g ; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
JALAPENO CORN MUFFINS
This comes from Diabetic Gourmet. Yield: 12 muffins
Online with Photo: http://diabeticgourmet.com/recipes/html/1260.shtml
Ingredients
1/2 cup cornmeal
1/3 cup skim milk
1/2 cup all-purpose flour
1/4 cup red pepper, finely chopped
2 Tbsp fresh jalapeno pepper, finely chopped
1 1/2 tsp baking powder
1/4 tsp garlic powder
1/4 tsp salt
1 egg, beaten
1 Tbsp canola oil
paprika (optional)
Directions
Preheat oven to 425F.
In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.
Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g
SOUTHERN-STYLE SLAW
Yield: 12 servings
Serving size: about 1 cup.
View with photo: http://diabeticgourmet.com/recipes/html/1270.shtml
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; Calories from Fat: 60; Protein: 1 g; Fat: 7 g; Sodium: 210 mg; Cholesterol: under 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings.
Serving Size: 1 cup
View with photo: http://diabeticgourmet.com/recipes/html/1268.shtml
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Puree soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g ; Carbohydrates: 17 g
BUTTERNUT SQUASH WITH BLACK BEANS
Makes: 6 servings
View Online: http://diabeticgourmet.com/recipes/html/1267.shtml
Ingredients
1 butternut squash (small)
1 teaspoon vegetable oil
1 onion (small, chopped)
1/4 teaspoon garlic powder
1/4 cup red wine vinegar
1/4 cup water
2 cans black beans (16 ounces each, rinsed and drained)
1/2 teaspoon oregano
Directions
Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.
Carefully peel the squash with a vegetable peeler or small knife.
Cut the squash into 1/2 inch cubes.
Peel and chop the onion.
In a large pan, heat the oil. Add the onion, garlic powder, and squash.
Cook for 5 minutes on medium heat.
Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.
Add the beans and oregano. Cook until the beans are heated through.
Nutritional Information Per Serving: Calories: 110; Protein: 6 g; Fat: 1 g; Sodium: 270 mg; Saturated Fat: 0 g; Dietary Fiber: 7 g; Carbohydrates: 24 g
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