Tuesday Recipes

Enjoy!

BREAD AND TOMATO SALAD

Yield: 6 servings

Source: The Eating Well Diabetes Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/628.shtml

Ingredients

3 tablespoons extra-virgin olive oil

3 tablespoons lemon juice

1 small clove garlic, minced

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

4 cups diced seeded tomatoes (1-1/2 pounds)

2 cups cubed whole-wheat country bread (5 ounces), crusts removed

1/4 cup thinly slivered red onion

3 tablespoons chopped fresh basil

2 tablespoons capers, rinsed

Direction

Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.

Add tomatoes, bread, onion, basil and capers. Toss to combine.

Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally.

Serve at room temperature.

Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat

BELL PEPPER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/40.shtml

Ingredients

1 medium-sized red bell pepper

1/2 cup creamy garlic dressing

1 medium-sized green bell pepper

1/4 teaspoon black pepper

1 medium-sized yellow bell pepper

2 teaspoons capers, rinsed and drained

Direction

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg

LEMON CAESAR SALAD

Yield: 4 to 6 servings.

Source: Manitoba Canola Growers Association

Photo and recipe: http://diabeticgourmet.com/recipes/html/1213.shtml

Ingredients

1 head Romaine lettuce, washed and trimmed, cut into bite size pieces

1-1/2 cups grape tomatoes

1/4 cup lemon juice

1 garlic clove, minced

1-1/2 tsp Worcestershire sauce

1 tsp dry mustard

1 tsp lemon zest

1/4 tsp freshly ground pepper

1/3 cup grated Parmesan cheese

1 (2 oz) can anchovies

1 cup canola oil

4 thick slices whole grain bread, cut into cubes

2 Tbsp canola oil

2 Tbsp Parmesan cheese

dash of pepper

1 Tbsp Italian parsley, very finely chopped

Directions

In a large salad bowl, prepare lettuce and toss with tomatoes. Cover and refrigerate while preparing the dressing.

Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper and Parmesan cheese in a food processor. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.

Preheat oven to 350F. Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden.

Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.

Nutritional Information Per Serving: Calories: 490; Protein: 9 g; Fat: 46 g; Sodium: 570 mg; Cholesterol: 15 mg; Saturated Fat: 4.5 g; Dietary Fiber: 3 g; Carbohydrates: 13 g

SIMPLE CHICKEN MOLE

This recipe begins, “In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.”

Makes 4 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/686.shtml

Ingredients

1 Tbsp. plus 1 tsp. olive oil

4 boneless skinless chicken breast halves, about 3 oz. each

1/4 cup chopped onion

1 clove minced garlic

1/4 tsp. ground cumin

1/4 tsp. ground coriander

1-1/2 tsp. unsweetened cocoa powder

1/2 tsp. chipotle or regular chili powder

1/4 cup no-sodium diced tomatoes with juice

2 Tbsp. sliced almonds, toasted for 3-4 minutes

2 Tbsp. raisins

1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed

Salt, to taste

2 Tbsp. chopped cilantro, for garnish

Directions

Preheat oven to 200 degrees.

In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.

Add remaining oil to pan. Add onion to skillet and sauté for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes. Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.

Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F.

Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole.

Bake, uncovered, for 45 to 55 minutes, or until lightly browned.

Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving: Calories: 156; Protein: 6 g; Fat: 6 g; Sodium: 122 mg; Cholesterol: 71 mg; Dietary Fiber: 1 g; Sugars: 6 g; Carbohydrates: 20 g; Exchanges: 1-1/2 Starch, 1 Fat

HOT AND SOUR SOUP

Yield: 8 servings.

Serving size: 1 cup

Source: Stella Fong, Food Writer, CanolaInfo

View photo and recipe: http://diabeticgourmet.com/recipes/html/1202.shtml

Ingredients

4 dried Chinese black (shiitake) mushrooms

hot water

2 tsp canola oil

1 carrot, peeled and julienned

5 cups vegetable broth

1/4 cup canned bamboo shoots, drained, julienned

3 Tbsp cornstarch, dissolved in 1/4 cup cold water

3 Tbsp low-sodium soy sauce

1/3 cup rice vinegar

3/4 tsp ground white pepper

6 oz savory baked or firm tofu, julienned

2 eggs, lightly beaten

2 stalks green onion, thinly sliced

Directions

In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

In stock pot, heat canola oil over medium-high heat.

Add mushrooms and carrots and cook 2 minutes or until carrots are just soft.

Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

Add tofu and bring soup back to a boil.

While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

Tuesday Recipes

According to an article in a recent issue of The Diabetic News e-newsletter, “the beliefs and expectations of people with diabetic food ulcers” about their condition has “a significant...effect on their survival.” The article also pinpoints depressiont to a poorer outcome for patients with diabetic ulcers.” To read the article, titled “Patient Attitude About Diabetic Foot Ulcers Impacts Survival,” can be found at http://thediabeticnews.com/patients-attitude-about-diabetic-foot-ulcers-impacts-survival/.

And now, on to today's six recipes. Enjoy!

LEMON CAESAR SALAD

Yield: 4 to 6 servings.

Source: Manitoba Canola Growers Association

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1213.shtml

Ingredients

1 head Romaine lettuce, washed and trimmed, cut into bite size pieces

1-1/2 cups grape tomatoes

1/4 cup lemon juice

1 garlic clove, minced

1 1/2 tsp Worcestershire sauce

1 tsp dry mustard

1 tsp lemon zest

1/4 tsp freshly ground pepper

1/3 cup grated Parmesan cheese

1 (2 oz) can anchovies

1 cup canola oil

4 thick slices whole grain bread, cut into cubes

2 Tbsp canola oil

2 Tbsp Parmesan cheese

dash of pepper

1 Tbsp Italian parsley, very finely chopped

Directions

In a large salad bowl, prepare lettuce and toss with tomatoes. Cover and refrigerate while preparing the dressing.

Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper and Parmesan cheese in a food processor. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.

Preheat oven to 350F (180C). Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden.

Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.

Nutritional Information Per Serving: Calories: 490 ; Protein: 9 g; Fat: 46 g ; Sodium: 570 mg; Cholesterol: 15 mg; Saturated Fat: 4.5 g; Dietary Fiber: 3 g; Carbohydrates: 13 g

CHOCOLATE FILLED CAKE ROLL

Servings: 4 (1/2 cup)

Find this recipe at: http://diabeticgourmet.com/recipes/html/118.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

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

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

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

Sift flour, cornstarch, and baking powder together.

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

Repeat with remaining flour mixture.

Spread batter evenly in pan.

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

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

Loosen edges of cake; unmold on foil.

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

Leave cake rolled until it cools into jelly roll shape.

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

Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

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

Cut into 1" slices and serve.

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

BLACK BEAN AND CHORIZO SOUP

This hearty Black bean soup will warm you up on a cold day.

Yield: 10 servings. 1/2 cup per serving.

Photo/Print: http://diabeticgourment.com/recipes/html/1204.shtml

Ingredients

1 Tbsp canola oil

1/2 onion, cubed

1 clove garlic, minced

1 tomato, deseeded and chopped

1 ancho chile, seeded, soaked in hot water

1 pasilla pepper, seeded, soaked in hot water

1 (19 oz) can black beans

1 bouquet garni (1 Tbsp each dried cilantro, oregano, marjoram wrapped in cheesecloth)*

1 lime, halved

4 cup chicken broth

2 Tbsp mezcal or tequila

Salt to taste

6 Tbsp chorizo, fried and crumbled

6 Tbsp low-fat buttermilk

* Bouquet garni is a bundle of herbs used to prepare soup, stock and various stews. The bouquet is boiled with other ingredients, but removed prior to consumption. To make the bouquet, use 1 Tbsp each of dried cilantro, oregano and marjoram and place in cheesecloth to form a bundle.

Directions

In deep pan or pot, heat canola oil at high heat and add onion. Saute until brown and add garlic. Reduce heat to medium. Stir in tomatoes and peppers. Cook 15 minutes, stirring constantly to avoid burning.

Combine black beans, bouquet garni, limes and broth with mixture. Cook 5 minutes. Add mezcal or tequila, salt and discard lime halves and herbs. Cook 10 minutes. Blend and season to taste.

Garnish with buttermilk and chorizo.

Tip: If too thick, add more broth

Nutritional Information Per Serving: Calories: 180; Protein: 10 g; Fat: 7 g ; Sodium: 310 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 18 g

LEMON BASIL PESTO WITH FRESH VEGETABLES

Yield: Makes 8 servings.

View recipe: http://diabeticgourmet.com/recipes/html/914.shtml

Ingredients

1-1/2 cups packed basil leaves

1/2 cup packed baby spinach leaves

1/2 cup walnuts

1/4 cup (1 ounce) grated Asiago cheese

2 Tbsp. soft silken tofu

1/2 tsp. salt

1/2 tsp. ground black pepper

1/4 cup extra virgin olive oil

1/2 tsp. grated lemon zest

1 large red bell pepper, cut into 3/4" strips

1 pint small cherry tomatoes

Directions

In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper. With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.

To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.

Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g

TART CHERRY PIE

This comes from Diabetic Connect, and starts off, "Tart cherries in a sweet, creamy filling make this a pie that's sure to please."

To view this online, click here.

Ingredients

2 (16 ounce) cans pitted tart cherries (in water - no syrup)

1 large box cook & serve sugar-free vanilla pudding mix

1 small box sugar-free cherry gelatin

Sugar substitute to equal 4 teaspoon sugar

1 baked 9-inch almond flour pie crust (recipe below)

1 1/4 cups almond flour

3 packets of Splenda

4 tablespoons softened butter

Directions

Drain cherries, reserving juice. Set cherries aside.

In a saucepan, combine cherry juice and dry pudding mix. Cook and stir until mixture comes to a boil and is thickened and bubbly. Remove from heat; stir in gelatin powder and sweetener until dissolved. Stir in the cherries; transfer to pie shell. Cool completely. Store in refrigerator.

Pie Crust: Combine almond flour, splenda, and butter to form a pastry dough. Evenly spread dough in pie tin and bake at 350 for about 10-15 minutes until browned.

Nutritional Facts: Servings: 8; Calories 176; Sodium 293 mg; Cholesterol 0; Carbohydrate 24 gm; Protein 3 gm; Fat 8 gm; Diabetic Exchange1 starch; 1/2 fruit

BANANA CHOCOLATE CHIP MINI MUFFINS

Yield: 48 servings

Print Version & Photo: http://diabeticgourmet.com/recipes/html/788.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