Here are six yummy diabetic-friendly recipes to help you through the day, including Mayo-Free Chicken Salad and Ham and Pepper Frittata. Enjoy!
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
Showing posts with label Mayo-Free Chicken Salad. Show all posts
Showing posts with label Mayo-Free Chicken Salad. Show all posts
Thursday, October 28, 2021
Thursday, April 8, 2021
Thursday Recipes
Here are six yummy diabetic-friendly recipes to help you through the day, including Mayo-Free Chicken Salad and Ham and Pepper Frittata. Enjoy!
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
Friday, February 7, 2020
Friday Recipes
It's Friday, time to get ready for the weekend. If you're looking for some yummy food to help you through the weekend, today's six recipes should fit the bill, including Spicy Buffalo-Style Meatballs and Mayo-Free Chicken Salad. Enjoy!
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco 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.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco 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.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
Wednesday, March 13, 2019
Salads
There was a time when salads consisted of little more than lettuce, tomatoes, and dressing. (Unless, of course, you include potato or egg salads.)
But these six salads give new life to the idea of salads, including Spinach Salad with Seared Bok Choy, Ginger, and Cilantro and Mayo-Free Chicken Salad. Enjoy!
SOUTHWESTERN CHICKEN SALAD
Recipe Yield: Yield: 6 servings
Source: 200 Healthy Recipes in 30 Minutes or Less!
Book Title: 200 Healthy Recipes in 30 Minutes or Less!
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g
Diabetic Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
SPICY GREEN SALAD
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-green-salad
Ingredients
1/2 roasted red bell pepper*
1-inch wedge sweet onion, chopped
1 small garlic clove, chopped
1 medium plum tomato, seeded and chopped
1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)
1 tsp. agave syrup or honey
1 Tbsp. fat-free, reduced-sodium chicken broth
1 Tbsp. red wine vinegar
1/2 tsp. salt
1 Tbsp. extra virgin olive oil
4 large romaine lettuce leaves
4 red-leaf lettuce leaves
1 packed cup baby arugula
6-inch piece English cucumber, sliced
2 plum tomatoes, sliced crosswise
1/8-1/4 red onion; about 3-4 very thin slices as rings
Directions
In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.
Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.
* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.
Nutritional Information Per Serving: Calories: 70; Fat: 4 g; Saturated Fat: 0.5 g; Fiber: 2 g; Sodium: 160 mg; Protein: 2 g; Carbohydrates: 9 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
Recipe Yield: Yield: 4 servings. Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/spinach-salad-with-seared-bok-choy-ginger-and-cilantro
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Notes:
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.
Nutritional Information Per Serving: Calories: 50; Fat: 3.5 g; Fiber: 2 g; Sodium: 140 mg; Protein: 1 g; Carbohydrates: 5 g
But these six salads give new life to the idea of salads, including Spinach Salad with Seared Bok Choy, Ginger, and Cilantro and Mayo-Free Chicken Salad. Enjoy!
SOUTHWESTERN CHICKEN SALAD
Recipe Yield: Yield: 6 servings
Source: 200 Healthy Recipes in 30 Minutes or Less!
Book Title: 200 Healthy Recipes in 30 Minutes or Less!
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-salad
Ingredients
Salad:
1 cup cooked corn kernels
1 cup diced tomatoes
1 cup green peas, frozen and thawed
1/2 cup each sliced red and green pepper
1/3 cup canned black beans, drained
2 cups cooked, cubed chicken breast
Dressing:
1 tablespoon olive oil
1/4 cup lime juice
2 teaspoons cumin
1 tablespoon chopped cilantro
2 teaspoons chili powder
1 teaspoon oregano
Directions
Combine all salad ingredients. In a blender or food processor, blend all dressing ingredients. Toss the dressing with the salad and serve.
Nutritional Information Per Serving: Calories: 181; Fat: 6 g; Fiber: 4 g; Sodium: 94 mg; Cholesterol: 42 mg; Protein: 17 g; Carbohydrates: 16 g; Sugars: 4 g
Diabetic Exchanges: 2 Very Lean Meat, 1 Starch, 1/2 Monounsaturated Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
SPICY GREEN SALAD
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-green-salad
Ingredients
1/2 roasted red bell pepper*
1-inch wedge sweet onion, chopped
1 small garlic clove, chopped
1 medium plum tomato, seeded and chopped
1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)
1 tsp. agave syrup or honey
1 Tbsp. fat-free, reduced-sodium chicken broth
1 Tbsp. red wine vinegar
1/2 tsp. salt
1 Tbsp. extra virgin olive oil
4 large romaine lettuce leaves
4 red-leaf lettuce leaves
1 packed cup baby arugula
6-inch piece English cucumber, sliced
2 plum tomatoes, sliced crosswise
1/8-1/4 red onion; about 3-4 very thin slices as rings
Directions
In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.
Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.
* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.
Nutritional Information Per Serving: Calories: 70; Fat: 4 g; Saturated Fat: 0.5 g; Fiber: 2 g; Sodium: 160 mg; Protein: 2 g; Carbohydrates: 9 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
Recipe Yield: Yield: 4 servings. Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/spinach-salad-with-seared-bok-choy-ginger-and-cilantro
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Notes:
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.
Nutritional Information Per Serving: Calories: 50; Fat: 3.5 g; Fiber: 2 g; Sodium: 140 mg; Protein: 1 g; Carbohydrates: 5 g
Friday, November 16, 2018
Friday Recipes
Here are six yummy recipes to help you through the weekend, including Mayo-Free Chicken Salad and Turkey and Sun-Dried Tomato Pesto Grill. Enjoy!
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
ICED MOCHA SHERBET
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
ICED MOCHA SHERBET
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
Friday, October 12, 2018
Friday Recipes
It's Friday, and if you have plans for the weekend that include driving anywhere, you might wonder if you should stock your car for emergencies, especially if you, or a loved one, have diabetes. While this is a good thing to consider at any time - weekends or not, and during the entire year - it's especially important as the weather starts to cool off.
Diabetes Self-Management has a short tip on what you should stock in your car for that unexpected emergency. While some of the items might be good for anyone (flashlight with working batteries, a first aid kit), other items are more for diabetics.
At the end of the tip, there's also a link to a longer article ("Disaster Preparedness and Diabetes") that is quite informative.
So please, take time to read both the tip and article; not necessarily right this very minute, but sometime over the next day or so. It could possibly save your life.
And now, time for today's recipes.
If you're looking for something yummy to help you through the weekend, today's six recipes should fit the bill, including Spicy Buffalo-Style Meatballs and Mayo-Free Chicken Salad. Enjoy!
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco 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.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
Diabetes Self-Management has a short tip on what you should stock in your car for that unexpected emergency. While some of the items might be good for anyone (flashlight with working batteries, a first aid kit), other items are more for diabetics.
At the end of the tip, there's also a link to a longer article ("Disaster Preparedness and Diabetes") that is quite informative.
So please, take time to read both the tip and article; not necessarily right this very minute, but sometime over the next day or so. It could possibly save your life.
And now, time for today's recipes.
If you're looking for something yummy to help you through the weekend, today's six recipes should fit the bill, including Spicy Buffalo-Style Meatballs and Mayo-Free Chicken Salad. Enjoy!
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco 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.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
Tuesday, October 9, 2018
Chicken
Chicken used to be reserved for Sunday dinners. Now it's an anytime meal. Here are six yummy chicken recipes to help you through the day, including Greek Chicken and Easy Green Chile Chicken Tacos. Enjoy!
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
EASY GREEN CHILE CHICKEN TACOS
This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.
For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?
“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.
“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”
Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)
To view this online, click here.
Ingredients
1 (8-ounce) boneless, skinless chicken breast
2 cloves garlic
1 fresh jalapeno
1 cup low sodium chicken broth
Water
1 can (7-ounce) diced green chiles
8 warm corn tortillas
1 small avocado, sliced
1 cup red cabbage, shredded
Fresh cilantro, to taste
Preparation
In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.
In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.
Serve with warmed corn tortillas, avocado, cabbage, and cilantro.
Ingredient Variations and Substitutions
Use any type of tortilla that you like. Look for whole grain options, if possible.
You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.
Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.
Cooking and Serving Tips
Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.
Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
EASY GREEN CHILE CHICKEN TACOS
This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.
For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?
“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.
“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”
Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)
To view this online, click here.
Ingredients
1 (8-ounce) boneless, skinless chicken breast
2 cloves garlic
1 fresh jalapeno
1 cup low sodium chicken broth
Water
1 can (7-ounce) diced green chiles
8 warm corn tortillas
1 small avocado, sliced
1 cup red cabbage, shredded
Fresh cilantro, to taste
Preparation
In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.
In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.
Serve with warmed corn tortillas, avocado, cabbage, and cilantro.
Ingredient Variations and Substitutions
Use any type of tortilla that you like. Look for whole grain options, if possible.
You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.
Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.
Cooking and Serving Tips
Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.
Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.
Thursday, September 20, 2018
Thursday Recipes
Today's six recipes include Mayo-Free Chicken Salad and Ham and Pepper Frittata. Enjoy!
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
SOUTHWESTERN EGG SCRAMBLE
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-egg-scramble
Ingredients
3/4 cup canned (drained) hominy
2 tablespoons chopped green chilies
2 cups fat-free egg substitute
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through.
Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set.
Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Nutritional Information Per Serving: Calories: 125; Fat: 2.3 g; Sodium: 414 mg; Cholesterol: 1 mg; Protein: 17 g; Carbohydrates: 7 g
Diabetic Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
Thursday, September 13, 2018
Thursday Recipes
It still feels a little on the warm side (heck, it's still hot in Florida), so here are six recipes to help keep things cool, including Mayo-Free Chicken Salad and Avocado and Mango Salsa. Enjoy!
ICED MOCHA SHERBET
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
ROASTED PEPPER SALSA
Recipe Yield: Yield: 3-1/4 cupsServings: 13 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-pepper-salsa
Ingredients
1 large roasted red bell pepper, seeded and chopped
1 small yellow bell pepper, seeded and chopped
1 poblano pepper, seeded and chopped
1 large tomato, seeded and chopped
2 scallions, green part only, chopped
1/2 cup chopped sweet onion
1/2-1 Tbsp. (or to taste) finely chopped fresh oregano, or 1/2-1 tsp. dried
1-2 Tbsp. fresh lime juice, according to taste
Salt and ground white pepper, to taste
Directions
In a mixing bowl, combine the red, yellow, and poblano pepper, the tomato, scallions, sweet onion, oregano, and lime juice.
Let the salsa sit at least 20 minutes for flavors to meld.
Before serving, season to taste with salt and white pepper to taste, if desired.
Nutritional Information Per Serving: Calories: 14; Fat: 0.5 g; Fiber: 1 g; Sodium: 2 mg; Protein: 0.5 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable
AVOCADO AND MANGO SALSA
Recipe Yield: Yield: 3 cupsServings: 12 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/avocado-and-mango-salsa.
Ingredients
1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeno pepper, seeded and finely chopped1/2 cup chopped jicama
Juice of 1 lime (2 tablespoons)
Salt and ground pepper
1/4 cup cilantro leaves, chopped
Directions
In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.
Season to taste with salt and pepper.
Mix in the cilantro.
Let the salsa sit 20 minutes for flavors to meld before serving.
Nutritional Information Per Serving: Calories: 35; Fat: 2 g; Saturated Fat: 0.5 g; Sodium: 0.5 mg; Protein: 0.5 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
ICED MOCHA SHERBET
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
CORN, LEEK AND RED PEPPER CASSEROLE
Recipe Yield: Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-leek-and-red-pepper-casserole
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Fat: 5 g; Fiber: 2 g; Sodium: 110 mg; Cholesterol: 76 mg; Protein: 8 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
ROASTED PEPPER SALSA
Recipe Yield: Yield: 3-1/4 cupsServings: 13 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-pepper-salsa
Ingredients
1 large roasted red bell pepper, seeded and chopped
1 small yellow bell pepper, seeded and chopped
1 poblano pepper, seeded and chopped
1 large tomato, seeded and chopped
2 scallions, green part only, chopped
1/2 cup chopped sweet onion
1/2-1 Tbsp. (or to taste) finely chopped fresh oregano, or 1/2-1 tsp. dried
1-2 Tbsp. fresh lime juice, according to taste
Salt and ground white pepper, to taste
Directions
In a mixing bowl, combine the red, yellow, and poblano pepper, the tomato, scallions, sweet onion, oregano, and lime juice.
Let the salsa sit at least 20 minutes for flavors to meld.
Before serving, season to taste with salt and white pepper to taste, if desired.
Nutritional Information Per Serving: Calories: 14; Fat: 0.5 g; Fiber: 1 g; Sodium: 2 mg; Protein: 0.5 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable
AVOCADO AND MANGO SALSA
Recipe Yield: Yield: 3 cupsServings: 12 (1/4-cup) servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/avocado-and-mango-salsa.
Ingredients
1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeno pepper, seeded and finely chopped1/2 cup chopped jicama
Juice of 1 lime (2 tablespoons)
Salt and ground pepper
1/4 cup cilantro leaves, chopped
Directions
In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.
Season to taste with salt and pepper.
Mix in the cilantro.
Let the salsa sit 20 minutes for flavors to meld before serving.
Nutritional Information Per Serving: Calories: 35; Fat: 2 g; Saturated Fat: 0.5 g; Sodium: 0.5 mg; Protein: 0.5 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
Thursday, August 30, 2018
Salads
Say the word salad to ten different people, and chances are that, with the exception of egg, potato, or tuna salads, the majority of answers will consist of lettuce, tomatoes, possibly onion rings, and dressing.
But salads don't have to be boring, as these six salads prove. Check out the Hot Chinese Chicken Salad or Light Spinach Salad and go from there. Enjoy!
GARDEN PASTA SALAD
Yield: 8 servings. Serving size: 1 1/4 cups salad.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/salads/garden-pasta-salad/.
Ingredients
6 cups (about 12 ounces) cooked penne pasta
2 cups shredded cooked boneless skinless chicken breasts
3/4 cup chopped red onion
3/4 cup chopped red or green bell pepper
3/4 cup sliced zucchini
1 can (4 ounces) sliced black olives, drained
1 teaspoon red pepper flakes
1 teaspoon salt (optional)
1 can (10 3/4 ounces) condensed reduced-fat reduced-sodium cream of chicken soup, undiluted
1/2 cup lemon juice
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh basil (optional)
1/4 cup chopped fresh parsley (optional)
Directions
Combine pasta, chicken, onion, bell pepper, zucchini, olives, red pepper flakes and salt in large bowl; toss lightly.
Combine soup and lemon juice in small bowl; mix well. Pour soup mixture over pasta salad; mix well.
Sprinkle with Parmesan cheese, basil, and parsley.
Nutrition Facts Per Serving: Calories: 286 calories, Carbohydrates: 33 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 36 mg, Sodium: 886 mg, Fiber: 3 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Meat.
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
But salads don't have to be boring, as these six salads prove. Check out the Hot Chinese Chicken Salad or Light Spinach Salad and go from there. Enjoy!
GARDEN PASTA SALAD
Yield: 8 servings. Serving size: 1 1/4 cups salad.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/salads/garden-pasta-salad/.
Ingredients
6 cups (about 12 ounces) cooked penne pasta
2 cups shredded cooked boneless skinless chicken breasts
3/4 cup chopped red onion
3/4 cup chopped red or green bell pepper
3/4 cup sliced zucchini
1 can (4 ounces) sliced black olives, drained
1 teaspoon red pepper flakes
1 teaspoon salt (optional)
1 can (10 3/4 ounces) condensed reduced-fat reduced-sodium cream of chicken soup, undiluted
1/2 cup lemon juice
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh basil (optional)
1/4 cup chopped fresh parsley (optional)
Directions
Combine pasta, chicken, onion, bell pepper, zucchini, olives, red pepper flakes and salt in large bowl; toss lightly.
Combine soup and lemon juice in small bowl; mix well. Pour soup mixture over pasta salad; mix well.
Sprinkle with Parmesan cheese, basil, and parsley.
Nutrition Facts Per Serving: Calories: 286 calories, Carbohydrates: 33 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 36 mg, Sodium: 886 mg, Fiber: 3 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Meat.
ARTICHOKE CHICKEN SALAD
Recipe Yield: Yield: 4 servings; Serving Size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
1-1/2 cups shredded roasted chicken breast
1 cup marinated artichoke hearts, drained and coarsely chopped
1/2 cup 1-inch pieces roasted or broiled asparagus spears
1/4 cup chopped roasted red bell pepper
3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
1/8 teaspoon coarsely ground black pepper
Directions
Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.
Nutritional Information Per Serving: Calories: 148; Fat: 5.1 g; Sodium: 301 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 5 g
Diabetic Exchanges:2 Very Lean Meat, 1 Vegetable, 1 Fat
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
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