Friday Recipes

If you're like me, you might be glad that it's finally Friday. Some weeks just seem longer than others!

Of course, we still need to eat over the next few days. With that in mind, here are six diabetic-friendly recipes that taste good, including Meat Marinara Sauce and Chile Corn Pudding. Enjoy!

BONELESS BUFFALO WINGS

Yield: 4 servings

Serving Size: 2 oz. chicken per serving

Source: The Diabetes Food and Nutrition Bible

View recipe: http://diabeticgourmet.com/recipes/html/658.shtml

Ingredients

1-1/2 teaspoon hot sauce

Pinch cayenne

1/4 teaspoon paprika

1/2 pound chicken tenders

Dressing Ingredients:

1/2 cup reduced-fat blue cheese dressing

1/4 cup low-fat mayonnaise

3 tablespoons crumbled blue cheese

Celery Sticks

Directions

Preheat the oven to 375 degrees F.

In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.

Place the chicken tenders on a small nonstick baking sheet.

Bake, uncovered, for 15 minutes until chicken is tender.

Combine the dressing ingredients.

Serve the dressing with the chicken and celery sticks.

Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Source: IHS

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion, chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable

CHILE CORN PUDDING

This recipe starts off, “This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.” Serves 6.

Find this recipe at: http://diabeticgourmet.com/recipes/html/336.shtml

Ingredients

2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained

4 eggs

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon cayenne (ground red pepper)

1 (3-oz) can chopped green chiles, drained

1 cup milk

Directions

Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 70; Protein: 4 g; Sodium: 350 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable

CHICKEN CORDON BLEU

This begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Serves: 6

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat

ROASTED CORN WITH CUMIN AND LIME

Find this recipe at: http://diabeticgourmet.com/recipes/html/341.shtml

Makes 6 servings

Ingredients

1 Tbsp. fresh lime juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 tsp. extra virgin olive oil

6 ears fresh corn, in the husk

2 limes, cut lengthwise into wedges

Directions

Heat the grill or preheat the oven to 500 degrees.

In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.

Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.

Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.

Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)

Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.

Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 207 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1 1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

Thursday Recipes

Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!

SPICY BUTTERNUT SQUASH SOUP

This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”

Time: 80 minutes (45 minutes prep)

This is from Diabetic Connect

To view this online, click here.

Ingredients

1 1/2 pounds (1 small to medium) butternut or other winter squash

1 teaspoon canola oil

2 stalks celery , chopped

1 small onion, diced

1 carrot , chopped

1 teaspoon ground cumin

1/4-1/2 teaspoon ground chipotle chile (see Tip)

1/8 teaspoon ground cloves

6 cups vegetable broth

1 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1/2 cup nonfat plain yogurt

2 tablespoons snipped fresh chives or chopped parsley

Directions

Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

SMOKY CHEESE DIP

Yield: 16 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/662.shtml

Ingredients

1 cup fat-free cream cheese

1 cup fat-free sour cream

1/2 cup fat-free mayonnaise

1/2 cup reduced-fat shredded Cheddar cheese

1/2 cup cooked crumbled low-fat turkey sausage

1 teaspoon Worcestershire sauce

1/2 teaspoon liquid smoke flavoring

2 cloves garlic, minced

Directions

In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.

Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion , chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce , 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable

APPLE ZUCCHINI CRISP

This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

1 cup apples, peeled and thinly sliced

2 cups zucchini, peeled, halved and thinly sliced

1/4 cup Splenda brown sugar

2 tsp cinnamon, divided

a pinch of nutmeg

3 TBL lemon juice

1/3 cup almond meal

1/3 cup sliced almonds

1/3 cup chopped pecans

1 tsp vanilla extract

1/4 cup butter, melted

Directions

Preheat the oven to 375 degrees F.

Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.

Pour into an 8x8 inch baking dish.

Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.

Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.

Crumble the nut mixture evenly over the apples and zucchini.

Bake uncovered for 30 minutes.

Top with whipped cream if desired.

Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g

MEDITERRANEAN-STYLE CHICKEN SALAD

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697

View recipe: http://diabeticgourmet.com/recipes/html/697.shtml

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; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g

Thursday Recipes

Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!

SPICY BUTTERNUT SQUASH SOUP

This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”

Time: 80 minutes (45 minutes prep)

This is from Diabetic Connect

To view this online, click here.

Ingredients

1 1/2 pounds (1 small to medium) butternut or other winter squash

1 teaspoon canola oil

2 stalks celery , chopped

1 small onion, diced

1 carrot , chopped

1 teaspoon ground cumin

1/4-1/2 teaspoon ground chipotle chile (see Tip)

1/8 teaspoon ground cloves

6 cups vegetable broth

1 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1/2 cup nonfat plain yogurt

2 tablespoons snipped fresh chives or chopped parsley

Directions

Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

SMOKY CHEESE DIP

Yield: 16 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/662.shtml

Ingredients

1 cup fat-free cream cheese

1 cup fat-free sour cream

1/2 cup fat-free mayonnaise

1/2 cup reduced-fat shredded Cheddar cheese

1/2 cup cooked crumbled low-fat turkey sausage

1 teaspoon Worcestershire sauce

1/2 teaspoon liquid smoke flavoring

2 cloves garlic, minced

Directions

In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.

Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion , chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce , 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable

APPLE ZUCCHINI CRISP

This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

1 cup apples, peeled and thinly sliced

2 cups zucchini, peeled, halved and thinly sliced

1/4 cup Splenda brown sugar

2 tsp cinnamon, divided

a pinch of nutmeg

3 TBL lemon juice

1/3 cup almond meal

1/3 cup sliced almonds

1/3 cup chopped pecans

1 tsp vanilla extract

1/4 cup butter, melted

Directions

Preheat the oven to 375 degrees F.

Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.

Pour into an 8x8 inch baking dish.

Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.

Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.

Crumble the nut mixture evenly over the apples and zucchini.

Bake uncovered for 30 minutes.

Top with whipped cream if desired.

Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g

MEDITERRANEAN-STYLE CHICKEN SALAD

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697

View recipe: http://diabeticgourmet.com/recipes/html/697.shtml

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; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g

Tuesday

Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!

SPICY BUTTERNUT SQUASH SOUP

This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”

Time: 80 minutes (45 minutes prep)

This is from Diabetic Connect

To view this online, click here.

Ingredients

1 1/2 pounds (1 small to medium) butternut or other winter squash

1 teaspoon canola oil

2 stalks celery , chopped

1 small onion, diced

1 carrot , chopped

1 teaspoon ground cumin

1/4-1/2 teaspoon ground chipotle chile (see Tip)

1/8 teaspoon ground cloves

6 cups vegetable broth

1 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1/2 cup nonfat plain yogurt

2 tablespoons snipped fresh chives or chopped parsley

Directions

Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

SMOKY CHEESE DIP

Yield: 16 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/662.shtml

Ingredients

1 cup fat-free cream cheese

1 cup fat-free sour cream

1/2 cup fat-free mayonnaise

1/2 cup reduced-fat shredded Cheddar cheese

1/2 cup cooked crumbled low-fat turkey sausage

1 teaspoon Worcestershire sauce

1/2 teaspoon liquid smoke flavoring

2 cloves garlic, minced

Directions

In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.

Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion , chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce , 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable

APPLE ZUCCHINI CRISP

This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

1 cup apples, peeled and thinly sliced

2 cups zucchini, peeled, halved and thinly sliced

1/4 cup Splenda brown sugar

2 tsp cinnamon, divided

a pinch of nutmeg

3 TBL lemon juice

1/3 cup almond meal

1/3 cup sliced almonds

1/3 cup chopped pecans

1 tsp vanilla extract

1/4 cup butter, melted

Directions

Preheat the oven to 375 degrees F.

Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.

Pour into an 8x8 inch baking dish.

Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.

Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.

Crumble the nut mixture evenly over the apples and zucchini.

Bake uncovered for 30 minutes.

Top with whipped cream if desired.

Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g

MEDITERRANEAN-STYLE CHICKEN SALAD

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697

View recipe: http://diabeticgourmet.com/recipes/html/697.shtml

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; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g

Wednesday Recipes

Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!

SPICY BUTTERNUT SQUASH SOUP

This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”

Time: 80 minutes (45 minutes prep)

This is from Diabetic Connect

To view this online, click here.

Ingredients

1 1/2 pounds (1 small to medium) butternut or other winter squash

1 teaspoon canola oil

2 stalks celery , chopped

1 small onion, diced

1 carrot , chopped

1 teaspoon ground cumin

1/4-1/2 teaspoon ground chipotle chile (see Tip)

1/8 teaspoon ground cloves

6 cups vegetable broth

1 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1/2 cup nonfat plain yogurt

2 tablespoons snipped fresh chives or chopped parsley

Directions

Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

SMOKY CHEESE DIP

Yield: 16 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/662.shtml

Ingredients

1 cup fat-free cream cheese

1 cup fat-free sour cream

1/2 cup fat-free mayonnaise

1/2 cup reduced-fat shredded Cheddar cheese

1/2 cup cooked crumbled low-fat turkey sausage

1 teaspoon Worcestershire sauce

1/2 teaspoon liquid smoke flavoring

2 cloves garlic, minced

Directions

In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.

Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion , chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce , 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable

APPLE ZUCCHINI CRISP

This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

1 cup apples, peeled and thinly sliced

2 cups zucchini, peeled, halved and thinly sliced

1/4 cup Splenda brown sugar

2 tsp cinnamon, divided

a pinch of nutmeg

3 TBL lemon juice

1/3 cup almond meal

1/3 cup sliced almonds

1/3 cup chopped pecans

1 tsp vanilla extract

1/4 cup butter, melted

Directions

Preheat the oven to 375 degrees F.

Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.

Pour into an 8x8 inch baking dish.

Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.

Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.

Crumble the nut mixture evenly over the apples and zucchini.

Bake uncovered for 30 minutes.

Top with whipped cream if desired.

Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g

MEDITERRANEAN-STYLE CHICKEN SALAD

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697

View recipe: http://diabeticgourmet.com/recipes/html/697.shtml

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; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g

Wednesday Recipes

I know I've slowed down the past few weeks on articles and hints here for living with diabetes. But rest assured I should be getting back to the articles and hints in the near future. Meanwhile, here are today's six diabetic recipes to help you through the day, including Spicy Chicken Pie and Meat Marinara Sauce. Enjoy!

BROCCOLI FRITTATA

Yield: 4 Servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692

View recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

HUMMUS

Yield: 12 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/661.shtml

Ingredients

1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid

3-6 cloves garlic, minced

1 tablespoon sesame tahini

Juice of 1 lemon

2 teaspoons olive oil

Pinch of cayenne pepper

Directions

Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate

SPICY CHICKEN PIE

Yield: 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689

View recipe: http://diabeticgourmet.com/recipes/html/689.shtml

Ingredients

Crust:

3 cups cooked orzo pasta (about 1 cup dry)

1/4 cup plus 2 tablespoons grated Parmesan cheese

1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten

Butter-flavored cooked spray

Rest of Ingredients:

1-1/2 cups coarsely chopped fresh mushrooms

1 medium yellow onion, sliced and separated into rings

1-1/2 cups shredded or diced roasted chicken

14-1/2 ounce can Mexican-style stewed tomatoes, crushed

1-1/2 teaspoons chili powder

1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese

Directions

Preheat oven to 375 degrees F.

To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.

Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.

While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.

Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.

Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.

Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

GINGERED ORANGE CARROTS

Yield: About 2 cups (4 servings)

Source: "The New Family Cookbook for People with Diabetes"

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

SMOKY CHEESE DIP

Yield: 16 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/662.shtml

Ingredients

1 cup fat-free cream cheese

1 cup fat-free sour cream

1/2 cup fat-free mayonnaise

1/2 cup reduced-fat shredded Cheddar cheese

1/2 cup cooked crumbled low-fat turkey sausage

1 teaspoon Worcestershire sauce

1/2 teaspoon liquid smoke flavoring

2 cloves garlic, minced

Directions

In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.

Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion , chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable

Tuesday Recipes

Here are today's six diabetic recipes to help you through the day, including Meat Marinara Sauce and Southern Pecan Pie. Enjoy!

CORN MUFFINS

Servings: 12

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=29

View recipe: http://diabeticgourmet.com/recipes/html/29.shtml

Ingredients

1/2 cup corn meal

1 cup flour

1 tablespoon baking powder

3/4 cup skim milk

1 tablespoon butter or margarine, melted

1 egg

Directions

Mix dry ingredients together.

Add lightly beaten egg, milk and butter.

Mix just until moist.

Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.

Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.5 g; Carbohydrates: 15 g

BAKED APPLES WITH RAISINS

Servings: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/159.shtml

Ingredients

2 apples

1 tbsp raisins

Orange juice

Pinch ground cinnamon

Directions

Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.

Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.

Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit

ONION AND BLUE CHEESE FOCACCIA

Yield: 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685

View recipe: http://diabeticgourmet.com/recipes/html/685.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Ingredients

Olive oil cooking spray

2 cups thinly sliced onions

4 cloves garlic, minced

1/2 teaspoon dried rosemary leaves

Salt and pepper, to taste

1 focaccia (Italian flat bread, 10 ounces)

1/4 cup chopped sun-dried tomatoes (not in oil)

2-3 ounces crumbled blue cheese

2 tablespoons grated fat-free Parmesan cheese

Directions

Spray large skillet with cooking spray; heat over medium heat until hot.

Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.

Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.

Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat

SOUTHERN PECAN PIE

Servings: 10

Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth.

Add to fruit sweetner mixture and blend.

Beat in eggs, one at a time.

Stir in the vanilla and coffee.

Pour mixture into pie shell.

Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat

SPICY CHICKEN PIE

Yield: 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689

View recipe: http://diabeticgourmet.com/recipes/html/689.shtml

Ingredients

Crust:

3 cups cooked orzo pasta (about 1 cup dry)

1/4 cup plus 2 tablespoons grated Parmesan cheese

1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten

Butter-flavored cooked spray

Rest of Ingredients:

1-1/2 cups coarsely chopped fresh mushrooms

1 medium yellow onion, sliced and separated into rings

1-1/2 cups shredded or diced roasted chicken

14-1/2 ounce can Mexican-style stewed tomatoes, crushed

1-1/2 teaspoons chili powder

1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese

Directions

Preheat oven to 375 degrees F.

To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.

Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.

While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.

Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.

Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.

Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion , chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce , 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable

Tuesday Recipes

I hope everyone enjoyed their three-day weekend. This morning, I've got an article that I found in an email from The Diabetic News. I'm starting today's blog post with that, and then post today's six diabetic recipes.

Do you regularly monitor your blood sugar levels? If you're diabetic – or care for someone who is – you no doubt know the importance of testing your levels. Another level frequently tested – this time, by your primary health care provider – is your HbA1c. However, according to researchers at the Mayo Clinic, “the HbA1c level...may not actually lower the risk of kidney, vision and neuropathy complications for diabetics.” The findings, reported on August 30 in The Diabetic News (“Lower HbA1c May Not Prevent Diabetes Complications”), goes on to state that focusing on the HbA1c “may have short-circuited development of new diabetes therapies.”

To read the article in its entirety, click here.

And now for today's six diabetic recipes to help you through the day. Enjoy!

BONELESS BUFFALO WINGS

Yield: 4 servings

Serving Size: 2 oz. chicken per serving

Source: The Diabetes Food and Nutrition Bible

View recipe: http://diabeticgourmet.com/recipes/html/658.shtml

Ingredients

1-1/2 teaspoon hot sauce

Pinch cayenne

1/4 teaspoon paprika

1/2 pound chicken tenders

Dressing Ingredients:

1/2 cup reduced-fat blue cheese dressing

1/4 cup low-fat mayonnaise

3 tablespoons crumbled blue cheese

Celery Sticks

Directions

Preheat the oven to 375 degrees F.

In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.

Place the chicken tenders on a small nonstick baking sheet.

Bake, uncovered, for 15 minutes until chicken is tender.

Combine the dressing ingredients.

Serve the dressing with the chicken and celery sticks.

Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Source: IHS

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion, chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g ; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable

SLOW COOKER SQUASH MEDLEY

Yield: 8 servings

Source: Fix-It and Forget-It Diabetic Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/758.shtml

Ingredients

8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced

1/2 teaspoon salt

2 tomatoes, peeled and chopped

1/4 cup sliced green onions

Half a small sweet green pepper, chopped

1 chicken bouillon cube

1/4 cup hot water

4 slices bacon, fried and crumbled

1/4 cup fine dry bread crumbs

Directions

Sprinkle squash with salt.

In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.

Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.

Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat

SQUASH MEDLEY

Yield: 8 servings

Source: Fix-It and Forget-It Diabetic Cookbook

Info: http://diabeticgourmet.com/book_archive/details/77.shtml

Print: http://diabeticgourmet.com/recipes/html/758.shtml

Ingredients

8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced

1/2 teaspoon salt

2 tomatoes, peeled and chopped

1/4 cup sliced green onions

Half a small sweet green pepper, chopped

1 chicken bouillon cube

1/4 cup hot water

4 slices bacon, fried and crumbled

1/4 cup fine dry bread crumbs

Directions

Sprinkle squash with salt.

In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.

Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.

Nutritional Information (Per Serving): Calories: 47; Protein: 2 g; Sodium: 339 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat

BUFFALO TURKEY TACOS

Makes 8 servings

Source: Jennie-O

View online with photo and print version: http://diabeticgourmet.com/recipes/html/1341.shtml

Ingredients

1 (16-ounce) package Jennie-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g

ROASTED ASPARAGUS WITH BACON

This recipe begins, “Crisp asparagus, roasted with turkey bacon creates an irresistible side dish.”

Makes 8 servings

Source: Jennie-O

View online with photo and print version: http://diabeticgourmet.com/recipes/html/1340.shtml

Ingredients

2 pounds fresh asparagus, trimmed

2 tablespoons olive oil

1 (12-ounce) package Jennie-O Turkey Bacon, chopped

Directions

Heat oven to 425F.

Place asparagus on large rimmed baking sheet.

Toss asparagus with olive oil and turkey bacon.

Spread in single layer.

Roast 15 to 20 minutes or until asparagus in crisp tender.

Nutritional Information Per Serving: Calories: 140; Protein: 8 g; Fat: 11 g; Sodium: 370 mg; Cholesterol: 30 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Sugars: 2 g; Carbohydrates: 4 g

Tuesday Recipes

I'm running a little late today, but I did want to get today's post in. Here are today's six diabetic recipes to help you through the rest of the day. Enjoy!

ROASTED CORN WITH CUMIN AND LIME

Find this recipe at: http://diabeticgourmet.com/recipes/html/341.shtml

Makes 6 servings

Ingredients

1 Tbsp. fresh lime juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 tsp. extra virgin olive oil

6 ears fresh corn, in the husk

2 limes, cut lengthwise into wedges

Directions

Heat the grill or preheat the oven to 500 degrees.

In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.

Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.

Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.

Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)

Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.

Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 207 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1 1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

BONELESS BUFFALO WINGS

Yield: 4 servings

Serving Size: 2 oz. chicken per serving

Source: The Diabetes Food and Nutrition Bible

View recipe: http://diabeticgourmet.com/recipes/html/658.shtml

Ingredients

1-1/2 teaspoon hot sauce

Pinch cayenne

1/4 teaspoon paprika

1/2 pound chicken tenders

Dressing Ingredients:

1/2 cup reduced-fat blue cheese dressing

1/4 cup low-fat mayonnaise

3 tablespoons crumbled blue cheese

Celery Sticks

Directions

Preheat the oven to 375 degrees F.

In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.

Place the chicken tenders on a small nonstick baking sheet.

Bake, uncovered, for 15 minutes until chicken is tender.

Combine the dressing ingredients.

Serve the dressing with the chicken and celery sticks.

Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Source: IHS

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion, chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g ; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable

CHILE CORN PUDDING

This recipe starts off, “This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.” Serves 6.

Find this recipe at: http://diabeticgourmet.com/recipes/html/336.shtml

Ingredients

2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained

4 eggs

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon cayenne (ground red pepper)

1 (3-oz) can chopped green chiles, drained

1 cup milk

Directions

Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 70; Protein: 4 g; Sodium: 350 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable

CORN AND BLACK BEAN SALAD

”Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.” Makes 4 cups. Serving size about 1/2 cup.

Find this recipe at: http://diabeticgourmet.com/recipes/html/334.shtml

Ingredients

1 (15-oz.) can cooked black beans, drained

1 (10-oz.) can corn kernels, drained

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

2 green onions, sliced

2 tablespoon minced parsley

1 tablespoon vegetable oil

2 tablespoons lime juice

Freshly ground black pepper, to taste

Directions

In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.

Nutritional Information Per Serving: Calories: 120; Protein: 6 g; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Carbohydrates: 20 g; Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat

Wednesday Recipes

I learned something about potatoes: they're linked to a risk of gestational diabetes! Who knew? (I didn't!) But an article in The Diabetic News e-newsletter, titled “Potatoes Linked to Risk of Gestational Diabetes,” is worth a read.

And now, for today's six recipes. Enjoy!

BREAD AND TOMATO SALAD

Yield: 6 servings

Source: The Eating Well Diabetes Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml

Online Recipe: http://diabeticgourmet.com/recipes/html/628.shtml

Ingredients

3 tablespoons extra-virgin olive oil

3 tablespoons lemon juice

1 small clove garlic, minced

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

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

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

1/4 cup thinly slivered red onion

3 tablespoons chopped fresh basil

2 tablespoons capers, rinsed

Directions

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

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

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

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

LIGHT LEMON CAKE

Yields 20 servings. See online at http://diabeticgourmet.com/recipes/html/840.shtml

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan. Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals. Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water. Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information (Per Serving); Calories: 138; Protein: 3 g; Sodium: 218 mg; Cholesterol: 0 mg; Fat: 2 g; Carbohydrates; 26g; Exchanges: 2 Carbohydrate, 1/2 Fat

SPINACH VEGETABLE KUGEL

Servings: 6

Source: MealLeaniYumm!: All That's Missing is the Fat!

View Online: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package (300g) fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on high for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Sauté onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on high).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

MEAT MARINARA SAUCE

Serves 10, serving size is 1/2 cup. Can be viewed online at http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion, chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally. Mash tomatoes into small pieces and stir into tomato sauce. Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information (Per Serving): Calories: 225; Protein: 14 g; Sodium: 67 mg; Fat: 8.5 g; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable

OLD-FASHIONED BAKED CUSTARD

Makes: 3 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/596.shtml

Ingredients

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

2 tablespoons sugar

1/4 teaspoon salt

1/8 teaspoon ground nutmeg

2 cups fat-free milk

1/2 teaspoon pure vanilla extract

Pinch of ground cinnamon

Directions

Preheat the oven to 325 degrees F.

In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.

Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.

Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.

Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.

Nutritional Information Per Serving: (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat

APRICOT-WALNUT SWIRL COFFEECAKE

This recipe can be found online at http://diabeticgourmet.com/recipes/html/1119.shtml. The recipe states, "This simple-to-make coffeecake, with it's apricot, cinnamon and nut filling, has all the richness of full fat and the taste of sugar." Yields 16 servings.

Ingredients

Walnut Filling:

1/2 cup sugar-free apricot preserves or apricot spreadable fruit

3/4 cup Equal Spoonful*

4 teaspoons ground cinnamon

1/2 cup chopped nuts

Coffeecake:

2-1/2 cups reduced-fat baking mix (Bisquick)

2 cups Equal Spoonful/Granulated*

2 tablespoons cornstarch

1 cup low fat vanilla yogurt

6 tablespoons stick butter or margarine, melted

1/4 cup 2% milk

2 eggs

1 teaspoon vanilla

1/2 teaspoon almond extract

* May substitute 12 packets Equal sweetener

** May substitute 48 packets Equal sweetener

Directions

For Walnut Filling, combine 1/2 cup apricot preserves, 3/4 cup Equal, cinnamon and nuts in small bowl; set aside.

For Coffeecake, combine baking mix, 2 cups Equal and cornstarch. Add remaining ingredients, mixing until smooth. Spread 1/3 of batter in well sprayed 9 or 12 cup bundt pan. Spoon half the Walnut Filling over batter. Repeat layers, ending with batter.

Bake in preheated 350F oven 40 to 45 minutes or until coffeecake is browned on top and wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto rack and cool.

Spoon 1/3 cup apricot preserves over top of coffeecake, if desired. Serve warm.

Nutritional Information (Per Serving): Calories: 175; Protein: 4 g; Sodium: 308 mg; Cholesterol: 18 mg; Fat: 7 g; Carbohydrates: 27 g; Exchanges: 2 starch, 1 fat

Weekend Recipes

Enjoy!

BREAD AND TOMATO SALAD

Yield: 6 servings

Source: The Eating Well Diabetes Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml

Online Recipe: http://diabeticgourmet.com/recipes/html/628.shtml

Ingredients

3 tablespoons extra-virgin olive oil

3 tablespoons lemon juice

1 small clove garlic, minced

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

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

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

1/4 cup thinly slivered red onion

3 tablespoons chopped fresh basil

2 tablespoons capers, rinsed

Directions

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

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

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

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

GINGERED ACORN SQUASH

Servings: 4

Source: American Heart Association Cookbook

View Online: http://diabeticgourmet.com/recipes/html/267.shtml

Ingredients

2 acorn squash (about 3/4 pound each)

8-ounce can pineapple tidbits in their own juice, drained

3 tablespoons raisins (optional)

2 tablespoons light brown sugar

1 tablespoon light margarine, melted

1 teaspoon freshly grated gingerroot

Directions

Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.

Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.

In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.

Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit

LIGHT LEMON CAKE

Yields 20 servings. See online at http://diabeticgourmet.com/recipes/html/840.shtml

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan. Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals. Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water. Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information (Per Serving); Calories: 138; Protein: 3 g; Sodium: 218 mg; Cholesterol: 0 mg; Fat: 2 g; Carbohydrates; 26g; Exchanges: 2 Carbohydrate, 1/2 Fat

SPINACH VEGETABLE KUGEL

Servings: 6

Source: MealLeaniYumm!: All That's Missing is the Fat!

View Online: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package (300g) fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on high for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Sauté onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on high).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

MEAT MARINARA SAUCE

Serves 10, serving size is 1/2 cup. Can be viewed online at http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion, chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally. Mash tomatoes into small pieces and stir into tomato sauce. Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information (Per Serving): Calories: 225; Protein: 14 g; Sodium: 67 mg; Fat: 8.5 g; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable

OLD-FASHIONED BAKED CUSTARD

Makes: 3 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/596.shtml

Ingredients

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

2 tablespoons sugar

1/4 teaspoon salt

1/8 teaspoon ground nutmeg

2 cups fat-free milk

1/2 teaspoon pure vanilla extract

Pinch of ground cinnamon

Directions

Preheat the oven to 325 degrees F.

In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.

Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.

Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.

Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.

Nutritional Information Per Serving: (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat