I recently ran across information on controlling high blood pressure when you have diabetes. The article, titled "Staying Healthy with Diabetes: Controlling High Blood Pressure" was on Diabetic Connect's website. It's a relatively quick read, packed with good info, so check it out.
And now for today's six yummy diabetic recipes, including Crispy Chicken and Cappuccino Pie. Enjoy!
SUMMER SOUP
Servings: 4 (1-cup servings)
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
LOADED QUINOA BOWL
This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”
This is from Diabetic Connect and can be found online here.
Ingredients
1 cup cooked chicken, shredded
1 cup cooked red quinoa
1 cup frozen corn, thawed
1 cup black beans
1 medium tomato, diced
1/2 avocado, diced
1/4 cup green onions, sliced
2 TBSP cilantro, diced
1/4 cup barbecue sauce
1/4 cup low fat ranch
Directions
Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.
Divide into 4 bowls.
Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.
Sprinkle with extra cilantro and serve.
Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g
SWEET POTATO HASH
This recipe begins, “A warm and savory bowl of sausage, sweet potato, and squash perfect for cool nights.”
This is from Diabetic Connect and can be found online here.
Ingredients
1 large orange sweet potato, peeled and diced
1 large white sweet potato, peeled and diced
1/2 lb. mild Italian sausage
1/2 medium onion, diced
1/2 green pepper, diced
1/2 red pepper, diced
1/2 tsp cumin
1/2 tsp onion salt
1 TBSP fresh parsley, chopped
Directions
Boil the potatoes until mostly tender but not mushy. Strain and set aside.
In a large skillet over medium high heat, cook the sausage until no longer pink. Pour onto a plate lined with paper towel. Set aside.
Return the skillet to medium high heat and sauté peppers and onion until mostly tender.
Add potatoes and seasonings and cook until potatoes start to brown.
Add sausage and toss. Cook 1-2 more minutes.
Top with parsley and serve.
Nutritional Facts: Servings: 4; Calories: 273; Total Fat: 18 g; Saturated Fat – 6 g; Sodium – 457 mg; Carbohydrates – 18 g; Fiber – 3 g; Sugars – 5 g; Protein – 10 g
CRISPY CHICKEN
Serving size: 3-4 oz
Servings: 4
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat
CAPPUCCINO PIE
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=838
Online version: http://diabeticgourmet.com/recipes/html/838.shtml
Source: Diabetic Dream Desserts
Ingredients
1/2 cup room temperature coffee
1 envelope (1/4 ounce) unflavored gelatin
1/4 cup coffee liqueur
1 cup nonfat or light ricotta cheese
Sugar substitute equal to 1/3 cup sugar
1/8 teaspoon ground cinnamon
2 cups nonfat or light whipped topping
1 Chocolate-Almond Piecrust (click for recipe)
1-1/2 tablespoons shaved dark chocolate
Directions
Place 2 tablespoons of the coffee in a blender.
Sprinkle the gelatin over the coffee and let sit for 2 minutes.
Bring the remaining coffee to a boil and pour over the mixture in the blender. Blend for 1 minute, until the gelatin is completely dissolved. Set aside for 5 minutes to cool slightly.
Add the liqueur to the blender mixture and blend to mix.
Add the ricotta, sugar substitute, and cinnamon and blend until smooth.
Pour the mixture into a large bowl and refrigerate for about 30 minutes, or until the consistency of pudding.
Whisk until smooth and then fold in the whipped topping.
Spread the ricotta mixture into the piecrust, swirling the top.
Sprinkle the chocolate over the top.
Cover and chill for at least 3 hours, or until set.
Nutritional Information Per Serving: Calories: 208; Protein: 7.2 g; Fat: 7 g; Sodium: 128 mg; Cholesterol: 1 mg; Dietary Fiber: 1.1 g; Carbohydrates: 27 g; Exchanges: 2 Carbohydrate: 1-1/2 Fat
IRISH BEEF POT ROAST WITH VEGETABLES
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=832
Online version: http://diabeticgourmet.com/recipes/html/832.shtml
Ingredients
1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)
2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)
2 packages (.75 to .88 ounces each) mushroom or brown gravy mix
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 cup beer
Chopped fresh parsley (optional)
Directions
Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.
Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker.
Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.
Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)
Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.
Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g
Showing posts with label Loaded Quinoa Bowl. Show all posts
Showing posts with label Loaded Quinoa Bowl. Show all posts
Tuesday, August 15, 2017
Thursday, August 10, 2017
Thursday Recipes
Here are today's six diabetic recipes to help you through the day, including Berry-Peachy Cobbler and Crispy Chicken. Enjoy!
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
CRISPY CHICKEN
Serving size: 3-4 oz
Servings: 4
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CANDIED YAMS
Serving size: 1/4 cup
12 servings
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml
Ingredients
6 medium yams, boiled in skin until tender (about 20 - 30 minutes)
1/3 cup raisins
1 Tbsp brown sugar
3 Tbsp sugar substitute
2 tsp cinnamon
1/2 tsp nutmeg
Ground cloves to taste
1/3 cup low-calorie margarine
1 cup cold water
Directions
Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.
In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.
Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
BERRY-PEACHY COBBLER
This is from Diabetes Self Management and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/berry-peachy-cobbler/
Ingredients
4 tablespoons plus 2 teaspoons sugar, divided
3/4 cup plus 2 tablespoons all-purpose flour, divided
1 1/4 pounds peaches, peeled and sliced or 1 package (16 ounces) frozen unsweetened sliced peaches, thawed and drained
2 cups fresh raspberries or 1 package (12 ounces) frozen unsweetened raspberries
1 teaspoon grated lemon peel
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons cold margarine, cut into small pieces
1/2 cup low-fat buttermilk
Directions
Preheat oven to 425°F. Spray eight ramekins or 11×7-inch baking dish with nonstick cooking spray; place ramekins in baking dish.
Combine 2 tablespoons sugar and 2 tablespoons flour in large bowl. Add peaches, raspberries, and lemon peel; toss to coat. Divide fruit evenly among prepared ramekins. Bake 15 minutes or until fruit is bubbly around edges.
Meanwhile, combine remaining 3/4 cup flour, 2 tablespoons sugar, baking powder, baking soda, and salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in buttermilk just until dry ingredients are moistened.
Remove ramekins from oven; top fruit with equal dollops of topping. Sprinkle topping with remaining 2 teaspoons sugar. Bake 18 to 20 minutes or until topping is lightly browned. Serve warm.
Yield: 8 servings. Serving size: 1/8 of recipe.
Nutrition Facts Per Serving: Calories: 149, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 195 mg, Fiber: 3 g, Carbohydrate choices: 1 Bread/Starch, 1 Fat, 1 Fruit.
LOADED QUINOA BOWL
This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”
This is from Diabetic Connect and can be found online here.
Ingredients
1 cup cooked chicken, shredded
1 cup cooked red quinoa
1 cup frozen corn, thawed
1 cup black beans
1 medium tomato, diced
1/2 avocado, diced
1/4 cup green onions, sliced
2 TBSP cilantro, diced
1/4 cup barbecue sauce
1/4 cup low fat ranch
Directions
Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.
Divide into 4 bowls.
Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.
Sprinkle with extra cilantro and serve.
Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
CRISPY CHICKEN
Serving size: 3-4 oz
Servings: 4
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
CANDIED YAMS
Serving size: 1/4 cup
12 servings
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml
Ingredients
6 medium yams, boiled in skin until tender (about 20 - 30 minutes)
1/3 cup raisins
1 Tbsp brown sugar
3 Tbsp sugar substitute
2 tsp cinnamon
1/2 tsp nutmeg
Ground cloves to taste
1/3 cup low-calorie margarine
1 cup cold water
Directions
Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.
In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.
Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
BERRY-PEACHY COBBLER
This is from Diabetes Self Management and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/berry-peachy-cobbler/
Ingredients
4 tablespoons plus 2 teaspoons sugar, divided
3/4 cup plus 2 tablespoons all-purpose flour, divided
1 1/4 pounds peaches, peeled and sliced or 1 package (16 ounces) frozen unsweetened sliced peaches, thawed and drained
2 cups fresh raspberries or 1 package (12 ounces) frozen unsweetened raspberries
1 teaspoon grated lemon peel
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons cold margarine, cut into small pieces
1/2 cup low-fat buttermilk
Directions
Preheat oven to 425°F. Spray eight ramekins or 11×7-inch baking dish with nonstick cooking spray; place ramekins in baking dish.
Combine 2 tablespoons sugar and 2 tablespoons flour in large bowl. Add peaches, raspberries, and lemon peel; toss to coat. Divide fruit evenly among prepared ramekins. Bake 15 minutes or until fruit is bubbly around edges.
Meanwhile, combine remaining 3/4 cup flour, 2 tablespoons sugar, baking powder, baking soda, and salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in buttermilk just until dry ingredients are moistened.
Remove ramekins from oven; top fruit with equal dollops of topping. Sprinkle topping with remaining 2 teaspoons sugar. Bake 18 to 20 minutes or until topping is lightly browned. Serve warm.
Yield: 8 servings. Serving size: 1/8 of recipe.
Nutrition Facts Per Serving: Calories: 149, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 195 mg, Fiber: 3 g, Carbohydrate choices: 1 Bread/Starch, 1 Fat, 1 Fruit.
LOADED QUINOA BOWL
This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”
This is from Diabetic Connect and can be found online here.
Ingredients
1 cup cooked chicken, shredded
1 cup cooked red quinoa
1 cup frozen corn, thawed
1 cup black beans
1 medium tomato, diced
1/2 avocado, diced
1/4 cup green onions, sliced
2 TBSP cilantro, diced
1/4 cup barbecue sauce
1/4 cup low fat ranch
Directions
Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.
Divide into 4 bowls.
Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.
Sprinkle with extra cilantro and serve.
Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g
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