It's Meatless Monday. Here are six yummy vegetarian recipes that are diabetic-friendly, including Meatless Tex-Mex Sloppy Joes and Cheese Lasagna. Enjoy!
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
CHOCOLATE AVOCADO SMOOTHIE
This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”
Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2
To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.
Ingredients
1/2 ripe avocado
3 tbsp. cocoa powder
1 cup full fat coconut milk
1/2 cup water
1 tsp. lime juice
pinch mineral salt
6-7 drops liquid Stevia
Fresh mint (for decoration)
Instructions
Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.
Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.
Serve immediately with fresh mint and a straw.
Recipe Notes
You can store this smoothie in the refrigerator for up to 2 days.
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
Showing posts with label Meatless Tex-Mex Sloppy Joes. Show all posts
Showing posts with label Meatless Tex-Mex Sloppy Joes. Show all posts
Monday, February 26, 2024
Friday, October 20, 2023
Friday Recipes
It's finally Friday, time to start getting ready for the weekend. Here are six recipes to help get you through the weekend, including Deep, Dark and Stout Chili and Tropical Banana-Pineapple Pie. Enjoy!
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour, 15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 mg; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
DEEP, DARK AND STOUT CHILI
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups (325 mL) chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili.
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Notes:
Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour, 15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 mg; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
DEEP, DARK AND STOUT CHILI
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups (325 mL) chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili.
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Notes:
Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
Monday, September 11, 2023
Meatless Monday
It's time for another Meatless Monday. Today's diabetic-friendly meatless recipes include Savory Bean Spinach Soup and Sheet-Pan Sweet Potato Fajitas. Enjoy!
SLOW-COOKER VEGETABLE MINESTRONE SOUP
This is from EatingWell (originally from Diabetic Living Magazine, Winter 2019), and begins, "A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor."
Active Time: 30 mins; Total Time: 6 hrs 30 mins; Servings: 8; Serving Size: 2 cups soup and 1 1/2 tablespoons cheese
To view this online, go to https://www.eatingwell.com/recipe/269114/slow-cooker-vegetable-minestrone-soup/.
Ingredients
4 large carrots, peeled and chopped
3 stalks celery, chopped
1 small red onion, chopped
3 cloves garlic, minced
2 cups fresh green beans, trimmed and cut into 2-inch pieces
2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
6 cups no-sodium-added vegetable broth, such as Kitchen Basics
2 tablespoons Italian seasoning
1 teaspoon crushed red pepper
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper
1 large zucchini, chopped
4 ounces whole-wheat pasta elbows or other small pasta (about 1 cup)
1/2 cup freshly grated Parmesan cheese
Directions
Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.
Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1-1/2 tablespoons Parmesan.
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SLOW-COOKER VEGETABLE LASAGNA
This is from Eating Well. It begins, "This vegetarian lasagna couldn't be easier, thanks to jarred pasta sauce and no-boil lasagna noodles. Prep it in the morning and let your crock pot do the work."
Prep Time: 30 minutes; Additional Time: 6 hours; Total Time: 6 hours 30 minutes; Servings: 8; Yield: 8 cups
To view this online, go to https://www.eatingwell.com/recipe/269112/slow-cooker-vegetable-lasagna/.
Ingredients
1 large red bell pepper, chopped
4 ounces cremini mushrooms (about 3 large), chopped
2 cups packed baby spinach, coarsely chopped
1 (24 ounce) jar low-sodium red pasta sauce, any flavor
1 (15 ounce) can no-sodium-added diced tomatoes, undrained
15 ounces part-skim ricotta cheese
3/4 cup freshly grated Parmesan cheese, divided
8 ounces oven-ready lasagna noodles (about 9 total)
2 cups shredded part-skim mozzarella cheese
1/4 cup chopped fresh basil
Directions
Combine bell pepper, mushrooms, and spinach in a medium bowl. Combine pasta sauce, tomatoes, ricotta, and 1/2 cup Parmesan in a large bowl.
Spread 1 cup of the sauce mixture in a 6-qt. slow cooker. Place 3 noodles over the sauce, breaking them as needed to fit in one layer. Spread another 1 cup sauce over the pasta. Layer on one-third of the vegetable mixture, 3 more noodles, and 1 cup sauce. Sprinkle with 1/2 cup mozzarella. Continue layering one-third of the vegetables, 1 cup sauce, 1/2 cup mozzarella, and the remaining noodles. Top with a final layer of the remaining vegetables, the remaining sauce, and the remaining 1 cup mozzarella.
Cover and cook on Low for 5 hours.
Turn off and unplug the slow cooker. Let the lasagna stand, covered, for 1 hour (see Tip). Serve topped with the remaining 1/4 cup Parmesan and basil.
Tips
Tip: To prevent condensation building up on the underside of the lid during the 1-hour rest time, place a paper towel under the lid during the rest time.
Equipment: 6-qt. slow cooker
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
SHEET-PAN SWEET POTATO FIJITAS
This is from Eating Well, and begins, "These vegetarian sheet-pan sweet potato fajitas are mild and tender with a little bit of char from the broiler. The colorful toppings add freshness and texture."
Active Time: 20 minutes; Total Time: 40 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7955526/sheet-pan-sweet-potato-fajitas/.
Ingredients
2 tablespoons extra-virgin olive oil
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon ground cumin
2 (10-ounce) sweet potatoes, peeled, halved crosswise, and cut into 1/2-inch-thick sticks
1 medium red onion, thinly sliced
1 large poblano pepper, seeded and cut into 1/4-inch-thick strips
1 medium red bell pepper, seeded and cut into 1/4-inch-thick strips
1/2 teaspoon salt
8 (5 inch) corn tortillas, warmed
1 medium avocado, cut into 1/2-inch cubes
1/2 cup thinly sliced radishes
1/2 cup packed cilantro leaves
6 tablespoons crumbled queso fresco
1 lime, cut into wedges
Directions
Place a large rimmed baking sheet on middle oven rack; preheat to 475°F. Combine oil, chili powder, garlic powder and cumin in a large bowl and whisk to mix. Add sweet potatoes and toss to fully coat. Carefully spread the sweet potatoes in an even layer on the hot baking sheet, reserving any remaining oil and spices in the bowl. Bake until the sweet potatoes begin to brown on the bottom and are just fork-tender but not soft, about 8 minutes.
Meanwhile, add onion, poblano and bell pepper to the bowl with the reserved oil and spices; toss to coat. Move the sweet potatoes to one half of the baking sheet and add the onion mixture in an even layer to the other half. Bake until the sweet potatoes are tender and the peppers and onions are just tender, about 10 minutes. Switch oven to broil on high; broil until the peppers and sweet potatoes begin to char, 3 to 5 minutes. Season with salt. Divide the vegetable mixture among tortillas; top evenly with avocado, radishes, cilantro and queso fresco. Serve with lime wedges.
SLOW-COOKER VEGETABLE MINESTRONE SOUP
This is from EatingWell (originally from Diabetic Living Magazine, Winter 2019), and begins, "A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor."
Active Time: 30 mins; Total Time: 6 hrs 30 mins; Servings: 8; Serving Size: 2 cups soup and 1 1/2 tablespoons cheese
To view this online, go to https://www.eatingwell.com/recipe/269114/slow-cooker-vegetable-minestrone-soup/.
Ingredients
4 large carrots, peeled and chopped
3 stalks celery, chopped
1 small red onion, chopped
3 cloves garlic, minced
2 cups fresh green beans, trimmed and cut into 2-inch pieces
2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
6 cups no-sodium-added vegetable broth, such as Kitchen Basics
2 tablespoons Italian seasoning
1 teaspoon crushed red pepper
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper
1 large zucchini, chopped
4 ounces whole-wheat pasta elbows or other small pasta (about 1 cup)
1/2 cup freshly grated Parmesan cheese
Directions
Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.
Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1-1/2 tablespoons Parmesan.
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SLOW-COOKER VEGETABLE LASAGNA
This is from Eating Well. It begins, "This vegetarian lasagna couldn't be easier, thanks to jarred pasta sauce and no-boil lasagna noodles. Prep it in the morning and let your crock pot do the work."
Prep Time: 30 minutes; Additional Time: 6 hours; Total Time: 6 hours 30 minutes; Servings: 8; Yield: 8 cups
To view this online, go to https://www.eatingwell.com/recipe/269112/slow-cooker-vegetable-lasagna/.
Ingredients
1 large red bell pepper, chopped
4 ounces cremini mushrooms (about 3 large), chopped
2 cups packed baby spinach, coarsely chopped
1 (24 ounce) jar low-sodium red pasta sauce, any flavor
1 (15 ounce) can no-sodium-added diced tomatoes, undrained
15 ounces part-skim ricotta cheese
3/4 cup freshly grated Parmesan cheese, divided
8 ounces oven-ready lasagna noodles (about 9 total)
2 cups shredded part-skim mozzarella cheese
1/4 cup chopped fresh basil
Directions
Combine bell pepper, mushrooms, and spinach in a medium bowl. Combine pasta sauce, tomatoes, ricotta, and 1/2 cup Parmesan in a large bowl.
Spread 1 cup of the sauce mixture in a 6-qt. slow cooker. Place 3 noodles over the sauce, breaking them as needed to fit in one layer. Spread another 1 cup sauce over the pasta. Layer on one-third of the vegetable mixture, 3 more noodles, and 1 cup sauce. Sprinkle with 1/2 cup mozzarella. Continue layering one-third of the vegetables, 1 cup sauce, 1/2 cup mozzarella, and the remaining noodles. Top with a final layer of the remaining vegetables, the remaining sauce, and the remaining 1 cup mozzarella.
Cover and cook on Low for 5 hours.
Turn off and unplug the slow cooker. Let the lasagna stand, covered, for 1 hour (see Tip). Serve topped with the remaining 1/4 cup Parmesan and basil.
Tips
Tip: To prevent condensation building up on the underside of the lid during the 1-hour rest time, place a paper towel under the lid during the rest time.
Equipment: 6-qt. slow cooker
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
SHEET-PAN SWEET POTATO FIJITAS
This is from Eating Well, and begins, "These vegetarian sheet-pan sweet potato fajitas are mild and tender with a little bit of char from the broiler. The colorful toppings add freshness and texture."
Active Time: 20 minutes; Total Time: 40 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7955526/sheet-pan-sweet-potato-fajitas/.
Ingredients
2 tablespoons extra-virgin olive oil
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon ground cumin
2 (10-ounce) sweet potatoes, peeled, halved crosswise, and cut into 1/2-inch-thick sticks
1 medium red onion, thinly sliced
1 large poblano pepper, seeded and cut into 1/4-inch-thick strips
1 medium red bell pepper, seeded and cut into 1/4-inch-thick strips
1/2 teaspoon salt
8 (5 inch) corn tortillas, warmed
1 medium avocado, cut into 1/2-inch cubes
1/2 cup thinly sliced radishes
1/2 cup packed cilantro leaves
6 tablespoons crumbled queso fresco
1 lime, cut into wedges
Directions
Place a large rimmed baking sheet on middle oven rack; preheat to 475°F. Combine oil, chili powder, garlic powder and cumin in a large bowl and whisk to mix. Add sweet potatoes and toss to fully coat. Carefully spread the sweet potatoes in an even layer on the hot baking sheet, reserving any remaining oil and spices in the bowl. Bake until the sweet potatoes begin to brown on the bottom and are just fork-tender but not soft, about 8 minutes.
Meanwhile, add onion, poblano and bell pepper to the bowl with the reserved oil and spices; toss to coat. Move the sweet potatoes to one half of the baking sheet and add the onion mixture in an even layer to the other half. Bake until the sweet potatoes are tender and the peppers and onions are just tender, about 10 minutes. Switch oven to broil on high; broil until the peppers and sweet potatoes begin to char, 3 to 5 minutes. Season with salt. Divide the vegetable mixture among tortillas; top evenly with avocado, radishes, cilantro and queso fresco. Serve with lime wedges.
Friday, September 1, 2023
Friday Recipes
It's finally Friday, time to start getting ready for the weekend. Here are six recipes to help get you through the weekends, including Deep, Dark and Stout Chili and Tropical Banana-Pineapple Pie. Enjoy!
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour, 15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 mg; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
DEEP, DARK AND STOUT CHILI
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups (325 mL) chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili.
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Notes:
Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour, 15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 mg; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
DEEP, DARK AND STOUT CHILI
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups (325 mL) chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili.
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Notes:
Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
Monday, December 13, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Peanut Butter Breakfast Pudding and New England Mini Corn Cakes. Enjoy!
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml>http://diabeticgourmet.com/recipes/html/905.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg ; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 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
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml>http://diabeticgourmet.com/recipes/html/905.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg ; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 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
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
Monday, November 22, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Pumpkin Soup, Apple and Squash Bake, and New England Mini Corn Cakes. (Please note that most of these would fit well onto the Thanksgiving table this Thursday.) Enjoy!
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
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
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
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
APPLE AND SQUASH BAKE
This one begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.” Or for any holiday dinner.
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
View recipe with photo here: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g ; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
Wednesday, October 13, 2021
Wednesday Recipes
Here we are, half-way through the week. Today's six recipes include Chicken with Peppers, Mint Cheesecake Bars, and more. Enjoy!
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
Source: Better Homes & Gardens
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
MINT CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
You can view this online at https://diabeticgourmet.com/diabetic-recipe/mint-cheesecake-bars.
Ingredients
Crust
2 tablespoons SPLENDA® No Calorie Sweetener, Granulated
1-1/4 cups graham cracker crumbs
1/3 cup light butter, melted
Filling
12 ounces reduced fat cream cheese
1/3 cup SPLENDA® No Calorie Sweetener, Granulated
2 large eggs
2 teaspoons vanilla extract
1/4 teaspoon mint extract
2 drops green food color
Chocolate Drizzle
12 (1 ounce) squares semisweet chocolate
Directions
Preheat oven to 350 degrees F.
Spray one eight-inch square pan with baking spray. Set aside.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 8 minutes or until firm.
Mix cream cheese and SPLENDA® Granulated Sweetener together until smooth. Add eggs, one at a time, mixing well after each addition. Add vanilla, mint extract and green food coloring; mix well.
Pour over prepared crust.
Bake in preheated oven for 30 minutes, or until firm.
Refrigerate cheesecake bars 2 hours or until chilled and firm. Melt chocolate and drizzle over the top.
Nutritional Information Per Serving: Calories: 170; Calories from fat: 100; Fat: 11 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 15 g; Sugars: 11 g
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
Source: Better Homes & Gardens
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
MINT CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
You can view this online at https://diabeticgourmet.com/diabetic-recipe/mint-cheesecake-bars.
Ingredients
Crust
2 tablespoons SPLENDA® No Calorie Sweetener, Granulated
1-1/4 cups graham cracker crumbs
1/3 cup light butter, melted
Filling
12 ounces reduced fat cream cheese
1/3 cup SPLENDA® No Calorie Sweetener, Granulated
2 large eggs
2 teaspoons vanilla extract
1/4 teaspoon mint extract
2 drops green food color
Chocolate Drizzle
12 (1 ounce) squares semisweet chocolate
Directions
Preheat oven to 350 degrees F.
Spray one eight-inch square pan with baking spray. Set aside.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 8 minutes or until firm.
Mix cream cheese and SPLENDA® Granulated Sweetener together until smooth. Add eggs, one at a time, mixing well after each addition. Add vanilla, mint extract and green food coloring; mix well.
Pour over prepared crust.
Bake in preheated oven for 30 minutes, or until firm.
Refrigerate cheesecake bars 2 hours or until chilled and firm. Melt chocolate and drizzle over the top.
Nutritional Information Per Serving: Calories: 170; Calories from fat: 100; Fat: 11 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 15 g; Sugars: 11 g
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
Monday, September 20, 2021
Meatless Monday
It's time for another Meatless Monday, where we check out recipes that are both vegetarian and diabetic friendly. (Yes, it's possible to do both.) Today's offerings include Fusilli with Fresh Tomatoes and Corn and Butternut Squash Enchiladas with Salsa Verde. Enjoy!
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
APPLE AND SQUASH BAKE
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Notes:
This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
FROZEN COFFEE WHIP
Recipe Yield: Yield: 1 serving
Source: Splenda
Recipe and image appear courtesy of Splenda.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/frozen-coffee-whip.
Ingredients
3 Tbsp. thawed Cool Whip Sugar Free Whipped Topping, divided
1/4 cup brewed strong Maxwell House Italian Espresso Roast Coffee, cooled
2 Tbsp. fat-free half-and-half
2 tsp. Splenda No Calorie Sweetener, Granulated
1/4 tsp. vanilla
1 cup ice cubes
Directions
Reserve 1 Tbsp. Cool Whip. Blend remaining Cool Whip with all remaining ingredients except ice in blender until well blended.
Add ice; blend on high speed until thickened and smooth.
Serve topped with remaining Cool Whip.
Nutritional Information Per Serving: Calories: 50; Fat: 2 g; Saturated Fat: 1.5 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 8 g; Sugars: 3 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
APPLE AND SQUASH BAKE
Recipe Yield: Yield: 8 servings; Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/apple-and-squash-bake.
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Notes:
This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.
Nutritional Information Per Serving: Calories: 120; Fat: 3.5 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 340 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 24 g; Sugars: 9 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
FROZEN COFFEE WHIP
Recipe Yield: Yield: 1 serving
Source: Splenda
Recipe and image appear courtesy of Splenda.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/frozen-coffee-whip.
Ingredients
3 Tbsp. thawed Cool Whip Sugar Free Whipped Topping, divided
1/4 cup brewed strong Maxwell House Italian Espresso Roast Coffee, cooled
2 Tbsp. fat-free half-and-half
2 tsp. Splenda No Calorie Sweetener, Granulated
1/4 tsp. vanilla
1 cup ice cubes
Directions
Reserve 1 Tbsp. Cool Whip. Blend remaining Cool Whip with all remaining ingredients except ice in blender until well blended.
Add ice; blend on high speed until thickened and smooth.
Serve topped with remaining Cool Whip.
Nutritional Information Per Serving: Calories: 50; Fat: 2 g; Saturated Fat: 1.5 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 8 g; Sugars: 3 g
Friday, September 3, 2021
Friday
It's finally Friday, time to start getting ready for the weekend. Here are six recipes to help get you through the weekends, including Deep, Dark and Stout Chili and Tropical Banana-Pineapple Pie. Enjoy!
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour, 15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 mg; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
DEEP, DARK AND STOUT CHILI
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups (325 mL) chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili.
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Notes:
Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken.
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour, 15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 mg; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Notes:
This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
DEEP, DARK AND STOUT CHILI
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups (325 mL) chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili.
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Notes:
Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
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