Diabetic Delights: A Confessions of a Foodie Offspring: Meatloaf

Showing posts with label Meatloaf. Show all posts

Thursday, May 13, 2021

Meatloaf

Is there any meal more iconic than meatloaf?

Well, maybe. But meatloaf is pretty iconic, not to mention qualifying as a comfort food. To that end, here are six yummy diabetic-friendly meatloaf recipes to help you through the day, including Easy Homemade Meatloaf and Philly-Style Meatloaf. Enjoy!

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat

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

EASY HOMEMADE MEATLOAF

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/45.shtml

Ingredients

1 egg

2 tablespoons green pepper, chopped fine

2 cups lean ground round (15% fat or less)

1 teaspoon salt

2 slice bread, cubed fine

1/2 teaspoon dry mustard

1/4 cup catsup

1 tablespoon prepared horseradish

1/3 cup onion, chopped fine

Directions

Preheat oven to 400 degrees F.

Mix all ingredients well.

Form into a loaf.

Place in foil-lined 5x9 pan.

Bake until done (15-20 minutes).

Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml

Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

MEATLOAF

This recipe begins, “This meatloaf is a healthy spin on the American classic. You'll love the flavored meat mixed with homemade sauce and a dabble of ketchup on top.”

This is from Diabetic Connect.

This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/3288-meatloaf

Ingredients

1 1/2 lbs ground beef (ground shoulder roast is good)

1 slice bread (broken or chopped finely)

1 egg

1 small vidalia onions or 1 small type sweet onion, finely chopped

1 teaspoon table salt

1/4 teaspoon black pepper

4 tablespoons ketchup

1/2 – 2/3 cup whole milk or 1/2 – 2/3 cup half-and-half

Sauce

4 tablespoons apple cider vinegar

2 – 4 tablespoons dark brown sugar, packed firm (to taste)

1/2 cup ketchup

Directions

Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish.

Smooth out top.

Sauce: Combine sauce ingredients and pour on top and sides of meatloaf.

Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.

Nutritional Facts: Servings: 5; 5 servings; Calories 493 (51% from fat); Cholesterol 171.5 mg; Sodium 1270.7 mg; Potassium 780 mg; Carbohydrate 23 g; Dietary Fiber .3 g; Protein 35.4 g

PHILLY-STYLE MEATLOAF

This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf

Ingredients

1 1/2 pounds ground beef

1 1/4 teaspoons salt

1 egg

1 dash ground black pepper

1 cup soft bread crumbs

1/2 cup milk

1/3 cup steak sauce, (e.g. Heinz 57)

1 onion, chopped

1/2 cup diced green bell pepper

Directions

Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.

In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.

Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.

Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g

Thursday, June 11, 2020

Meatloaf

Wednesday, May 24, 2017

Where's the Beef?

Here are six beefy recipes to help you through the day, including Swedish Meatballs and Beef Ragout. Enjoy!

SWEDISH MEATBALLS

This is from Glucerna Shakes

1 pound extra lean ground sirloin

1 8-oz can Vanilla Glucerna Shake

1/2 C onion, grated

1 medium potato, grated

1/2 C dry bread crumbs

1/2 tsp salt

1 10 ¾ oz can condensed Healthy Request cream of mushroom soup

3/4 C fat-free, no-sodium beef broth

1/4 tsp garlic powder

1/8 tsp onion powder

1 1/2 tsp Worcestershire sauce

1/4 tsp pepper (optional)

3 C cooked egg noodles

Preheat oven to 425 degrees.

In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.

In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.

Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.

Meatballs & sauce can be frozen in individual servings for quick meals.

Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat

Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g

MEATLOAF

This recipe begins, “This meatloaf is a healthy spin on the American classic. You'll love the flavored meat mixed with homemade sauce and a dabble of ketchup on top.”

This is from Diabetic Connect.

This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/3288-meatloaf

Ingredients

1 1/2 lbs ground beef (ground shoulder roast is good)

1 slice bread (broken or chopped finely)

1 egg

1 small vidalia onions or 1 small type sweet onion, finely chopped

1 teaspoon table salt

1/4 teaspoon black pepper

4 tablespoons ketchup

1/2 – 2/3 cup whole milk or 1/2 – 2/3 cup half-and-half

Sauce

4 tablespoons apple cider vinegar

2 – 4 tablespoons dark brown sugar, packed firm (to taste)

1/2 cup ketchup

Directions

Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish.

Smooth out top.

Sauce: Combine sauce ingredients and pour on top and sides of meatloaf.

Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.

Nutritional Facts: Servings: 5; 5 servings; Calories 493 (51% from fat); Cholesterol 171.5 mg; Sodium 1270.7 mg; Potassium 780 mg; Carbohydrate 23 g; Dietary Fiber .3 g; Protein 35.4 g

PHILLY-STYLE MEATLOAF

This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf

Ingredients

1 1/2 pounds ground beef

1 1/4 teaspoons salt

1 egg

1 dash ground black pepper

1 cup soft bread crumbs

1/2 cup milk

1/3 cup steak sauce, (e.g. Heinz 57)

1 onion, chopped

1/2 cup diced green bell pepper

Directions

Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.

In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.

Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.

Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g

NEAPOLITAN MEATBALLS

This comes from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2219-neapolitan-meatballs

Ingredients

1/2 cup bulgur

2 tablespoons extra-virgin olive oil, divided

8 cloves garlic, very thinly sliced

3/4 teaspoon dried oregano

1/4 teaspoon crushed red pepper

2 28-ounce cans diced tomatoes

4 cups diced plum tomatoes (about 1 1/2 pounds)

2 cups cubed whole-wheat country bread

1 large egg

1 large egg white

1 pound 93%-lean ground beef

1/2 cup finely shredded Parmesan cheese

1/2 teaspoon ground cinnamon

1/2 teaspoon freshly ground pepper, plus more to taste

1/8 teaspoon salt

1/2 teaspoon sugar (optional)

Directions

Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.

Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.

Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.

Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.

Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.

Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.

Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.

Makes 8 servings, 2 – 3 meatballs each.

Nutritional Facts: Servings: 1; Per serving: 283 calories; 11 g fat (4 g sat, 4 g mono); 73 mg cholesterol; 20 g carbohydrate; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium. 1 Carbohydrate Serving; Exchanges1/2 starch; 1 vegetable; 2 1/2 lean meat

BEEF RAGOUT

Yield: About 6 cups

Servings: 8 (3/4 cup) servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716

Online version: http://diabeticgourmet.com/recipes/html/716.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

1 tablespoon margarine

2 pounds round steak or other lean beef, cut in 3/4-inch cubes

2 cups chopped onion

5 cloves garlic, minced

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon grated orange zest

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary

2 bay leaves

1 teaspoon cinnamon

1/2 teaspoon salt

2 cups sliced fresh mushrooms

1 cup sliced green bell pepper

Directions

Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.

Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.

Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.

Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.

Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat

SLOW-COOKED SICILIAN POT ROAST

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744

Online version: http://diabeticgourmet.com/recipes/html/744.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

2-1/2 pound well-trimmed top round roast or flat half brisket

1/2 teaspoon coarsely ground black pepper

2 cups sliced fresh mushrooms

1 cup chopped onions

1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped

14-1/2 ounce can diced Italian-style tomatoes, undrained

6-ounce can tomato paste with roasted garlic or Italian seasonings

Directions

Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.

Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.

Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable

Wednesday, April 26, 2017

Wednesday Recipes

Wednesday - half-way through the work week. Here are six diabetic recipes to help you through the day, including Chocolate-Cherry Parfait (yum!) and Home Style Meat Loaf. Enjoy!

HOME STYLE MEAT LOAF

This recipe begins, “You can’t beat a good meat loaf. Here’s a delicious one that is hearty and satisfying yet has only 7g carbs.”

This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/4146-home-style-meat-loaf

Ingredients

2 lbs. lean ground beef

1 can (8 1/4 oz) julienne carrots, drained

1 can (13-1/2 oz.) mushrooms, stems and pieces,drained

1 can (2.8 oz.) French Fried onions, crushed

1/2 cup egg substitute

1/2 tsp. black pepper

3 TBSP. Ketchup

Directions

Pre-heat the oven to 350 degress, Coat a 5x9 loaf pan with nonstick spray. In a large bowl combined the ground beef, carrots, mushrooms, onions, egg substitute and the pepper; mix well. Place in the loaf pan and spread the ketchup evenly over the top. Bake for 1-1/4 to 1-1/2 hours. Allow it to set for 5 minutes. Pour off the excess liquid,if any, then slice and serve.

Nutritional Facts: Servings: 10; Calories: 247; Total Fat: 16 g; Cholesterol: 57 mg; Sodium: 325 mg; Carbohydrate: 7 g; Dietary Fiber: 1 g; Sugars: 1 g; Protein: 18 g

EGGPLANT LASAGNA

This recipe begins, “An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.”

Yield: 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1320

View recipe with photo: http://diabeticgourmet.com/recipes/html/1320.shtml

Ingredients

Pam Original No-Stick Cooking Spray

1 cup part-skim ricotta cheese

3/4 cup grated Parmesan cheese

3/4 teaspoon dried Italian seasoning

1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices

1/4 cup extra virgin olive oil

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 package (20 ounces) ground turkey

3/4 cup chopped yellow onion

1 tablespoon finely chopped garlic

1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained

1/4 cup Hunt's Tomato Paste (or Hunt’s Organic)

1/4 cup thinly sliced fresh basil

1-1/2 cups shredded part-skim mozzarella cheese

Directions

Heat oven to 350F.

Spray 8-by-8-inch glass baking dish with cooking spray.

In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.

Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.

In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.

Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.

Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.

Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.

Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.

Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.

Nutritional Information Per Serving: Calories: 318; Protein: 22 g; Fat: 19 g; Sodium: 363 mg; Cholesterol: 72 mg; Saturated Fat: 7 g; Dietary Fiber: 3 g ; Carbohydrates: 13 g

CRANBERRY-ORANGE BREAD PUDDING

This is from Diabetes Self-Management.

This can be viewed at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/cranberry-orange-bread-pudding/

Ingredients

2 cups (4 slices) cubed cinnamon bread

1/4 cup dried cranberries

2 cups low-fat (1%) milk

1/2 cup cholesterol-free egg substitute

1 package (4-serving size) vanilla fat-free sugar-free pudding and pie filling mix*

1 teaspoon grated orange peel

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

Directions

Preheat oven to 325°F. Spray 9 (4-ounce) custard cups with nonstick cooking spray.

Divide bread cubes evenly among custard cups; bake 10 minutes. Sprinkle evenly with cranberries.

Combine remaining ingredients in medium bowl. Pour into custard cups over cranberries. Let stand 5 to 10 minutes.

Bake 25 to 30 minutes or until centers are almost set. Let stand 10 minutes before serving.

*Note: Do not use instant pudding and pie filling mix.

Yield: 9 servings. Serving size: 1 bread pudding.

Nutrition Facts Per Serving: Calories: 67, Carbohydrates: 11 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 190 mg, Fiber: 1 g, Exchanges per serving: 1 Bread/Starch.

CHOCOLATE-CHERRY PARFAIT

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/158.shtml

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

MEATLOAF

This recipe begins, “This meatloaf is a healthy spin on the American classic. You'll love the flavored meat mixed with homemade sauce and a dabble of ketchup on top.”

This is from Diabetic Connect.

This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/3288-meatloaf

Ingredients

1 1/2 lbs ground beef (ground shoulder roast is good)

1 slice bread (broken or chopped finely)

1 egg

1 small vidalia onions or 1 small type sweet onion, finely chopped

1 teaspoon table salt

1/4 teaspoon black pepper

4 tablespoons ketchup

1/2 – 2/3 cup whole milk or 1/2 – 2/3 cup half-and-half

Sauce

4 tablespoons apple cider vinegar

2 – 4 tablespoons dark brown sugar, packed firm (to taste)

1/2 cup ketchup

Directions

Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish.

Smooth out top.

Sauce: Combine sauce ingredients and pour on top and sides of meatloaf.

Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.

Nutritional Facts: Servings: 5; 5 servings; Calories 493 (51% from fat); Cholesterol 171.5 mg; Sodium 1270.7 mg; Potassium 780 mg; Carbohydrate 23 g; Dietary Fiber .3 g; Protein 35.4 g

BLACK BEAN VEGGIE BURGERS

This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”

From Diabetic Connect

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers

Ingredients

1 (16 ounce) can black beans, drained and rinsed

1/2 green bell pepper, cut into 2 inch pieces

1/2 onion, cut into wedges

3 cloves garlic, peeled

1 egg

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon Thai chili sauce or hot sauce

1/2 cup bread crumbs

Directions

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.

In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g

Saturday, April 22, 2017

Saturday Recipes

I know, I know. It's Saturday, and I'm posting on Diabetic Delights. I figure that since I've posted links to this blog late all week, I'd post a Saturday blog. The blog has actually updated early all week (before 8:00 a.m.), but because of a new job, the links haven't been posted online until later. (Feel free to check here before the links show up on Facebook and Twitter.)

And how, here are six diabetic recipes to help you through the rest of the weekend, including Swedish Meatballs and Peach and Raspberry Crumble. Enjoy!

SLOW-COOKER VEGETARIAN MINESTRONE

This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”

This is from Diabetic Connect

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker

Ingredients

6 cups vegetable broth

1 28-ounce can crushed tomatoes

1 15-ounce can kidney beans, drained

1 large onion, chopped

2 ribs celery, diced

2 large carrots, diced

1 cup green beans

1 small zucchini

3 cloves garlic, minced

1 tablespoon minced fresh parsley

1 1/2 teaspoons dried oregano

1 teaspoon salt

3/4 teaspoon dried thyme

1/4 teaspoon freshly ground black pepper

1/2 cup elbow macaroni

4 cups chopped fresh spinach

1/4 cup finely grated Parmesan cheese, or more to taste

Directions

Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.

Cook on Low for 6 to 8 hours.

Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.

Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.

Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g

CORN AND BLACK BEAN TAQUITOS

This begins, “Minimum prep and bake time makes homemade taquitos a healthy "fast food" for busy days. Couple with a side salad for a balanced meal.”

This is from Diabetic Connect.

Can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos

Ingredients

8 low carb tortillas

15 oz. black beans, drained

1 cup fresh spinach, chopped

1/2 cup frozen corn

1 cup shredded Monterey jack cheese

3 TBSP salsa

2 TBSP lime juice

1/2 tsp cumin

Pepper to taste

Directions

Preheat oven to 400 degrees F.

Slightly mash beans with a fork. Add all ingredients together and mix well.

Spoon 3 – 4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.

Bake 15-20 minutes or until taquitos are lightly brown and crisp.

Nutritional Facts: Servings: 8; For 1 taquito: Calories 102; Saturated Fat: 2 g; Sodium: 242 mg; Carbohydrates: 12 g; Dietary Fiber: 4 g; Protein: 7 g

SWEDISH MEATBALLS

This is from Glucerna Shakes

1 pound extra lean ground sirloin

1 8-oz can Vanilla Glucerna Shake

1/2 C onion, grated

1 medium potato, grated

1/2 C dry bread crumbs

1/2 tsp salt

1 10 ¾ oz can condensed Healthy Request cream of mushroom soup

3/4 C fat-free, no-sodium beef broth

1/4 tsp garlic powder

1/8 tsp onion powder

1 1/2 tsp Worcestershire sauce

1/4 tsp pepper (optional)

3 C cooked egg noodles

Preheat oven to 425 degrees.

In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.

In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.

Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.

Meatballs & sauce can be frozen in individual servings for quick meals.

Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat

Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g

PEACH AND RASPBERRY CRUMBLE

This is from Diabetes Self-Management

Yield: 6 servings.

Prep time: 15 minutes. Baking time: 30-35 minutes.

Butter-flavor cooking spray

1 can (15 oz) sliced peaches in juice, drained

1 package (12 oz) unsweetened frozen raspberries, thawed

1 C quick-cooking oats, uncooked

2 Tbs brown sugar

1 1/2 tsp cinnamon

3 Tbs reduced-calorie stick margarine, melted

2 Tbs honey

Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, and cinnamon and mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 – 35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.

Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat

MEATLOAF

This recipe begins, “The mix of ground turkey and beef gives this meatloaf half the fat and all of the flavor!”

This is from Diabetic Connect

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/51-meatloaf

Ingredients

1 pound ground skinless turkey breast

1 pound lean ground beef

1/2 medium onion, minced

1 clove garlic, minced

3 tablespoon minced fresh parsley

1 egg

1/4 cup low-fat (1%) milk

1 teaspoon dry mustard

1/4 teaspoon salt

1/4 teaspoon ground white pepper

1/8 teaspoon nutmeg

2 slices white bread, lightly toasted and made into coarse crumbs

2 tablespoons ketchup

2 tablespoons water

Directions

Preheat the oven to 350 degrees F.

In a large bowl, combine the meats with your hands or a large fork. Blend in the onion, garlic, and parsley; set aside.

In a medium bowl, whisk the egg until frothy, about 1 minute. Add the milk, mustard, salt, pepper, and nutmeg and whisk to blend. Add the bread crumbs and let stand for 5 minutes.

Add the egg mixture to the meat mixture and blend well, about 1 minute. Spread evenly into a 9x5-inch loaf pan.In a small bowl, combine the ketchup and water until blended. Spread on top of the meat. Bake until the meat is no longer pink, about 90 minutes.

Nutritional Facts: Servings: 6; Per serving (yield 6 servings):Calories: 139; Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 36 mg; Sodium: 133 mg; Carbohydrates: 8 g; Fiber: 0.5 g; Protein: 20 g

SNACKERS CRACKERS

Servings: 1 serving (1/2 cup)

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/161.shtml

Ingredients

5 cups oyster crackers

1 tsp canola oil

1 tsp dry minced onion

1 tsp garlic powder

1 tsp onion powder

2 tsp dry dill weed

1 tsp dry parsley flakes

2 tsp water

1/3 cup non-fat yogurt

1/3 cup fresh shredded Parmesan cheese

Directions

Measure crackers into 9" x 13" baking dish; set aside. In a large teflon coated skillet, heat oil to medium heat. Add dry onion and stir rapidly with wooden spoon. Quickly add other spices, stirring constantly. Add water; mix well.

Stir in yogurt until well blended. Add oyster crackers and stir mixture until spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle Parmesan evenly over crackers. Bake at 275F for 6-8 minutes, stirring occasionally. Bake until Parmesan is melted. Cool crackers thoroughly and place them in covered container for storage.

Nutritional Information Per Serving: Calories: 127; Protein: 4 g; Fat: 5 g; Sodium: 362 mg; Cholesterol: 3 mg; Carbohydrates: 18 g; Exchanges: 1 Starch/Bread; 1 Fat

Friday, March 31, 2017

Friday Recipes

It's finally Friday, time to get ready for the weekend. Here are six recipes to help you through the weekend, including Roasted-Vegetable Lasagna and Cranberry-Orange Bread Pudding. Enjoy!

CREAMY VEGETABLES IN CREAMY VINAIGRETTE

Prep Time: 15 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/73.shtml

Ingredients

Dressing:

1/4 cup non-fat or low-fat plain yogurt

2 tablespoons white wine vinegar

1 tablespoon Dijon mustard

1 teaspoon sugar

1 teaspoon acceptable vegetable oil

1/2 teaspoon coarsely ground pepper

1/4 teaspoon salt

Vegetables:

2 cups sliced carrots (2 large)

1-1/2 cups fresh green beans, trimmed, cut into 1-1/2-inch pieces

1-1/4 cups fresh medium mushrooms, cut into quarters

2 medium tomatoes, each cut into 8 wedges

1/3 cup thinly sliced green onions (green part only)
Directions

For dressing, whisk together all ingredients in a medium bowl.

Steam carrots and green beans for 3 to 4 minutes, or until tender-crisp.

Remove from heat and plunge into bowl of ice water to stop cooking.

Drain, pat dry with paper towels, and put in a shallow glass bowl.

Add mushrooms, tomatoes, and green onions.

Pour dressing over all and toss gently.

Cover and refrigerate for at least 30 minutes or up to 4 hours.

Nutritional Information Per Serving: Calories: 46; Protein: 2 g; Fat: 1 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch/Bread

ROASTED-VEGETABLE LASAGNA

This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”

This is from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.

Ingredients

Vegetables:

4 red bell peppers

1 teaspoon olive oil

1/2 teaspoon salt

1/2 teaspoon black pepper

6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)

1 large onion, cut into 16 wedges

4 garlic cloves, minced

Cheese mixture:

2 cups 2% low-fat cottage cheese

1 1/2 cups (6 ounces) grated sharp provolone cheese

1/4 cup chopped fresh basil

1 teaspoon dried oregano

White sauce:

3 tablespoons all-purpose flour

1 1/2 cups 2% reduced-fat milk

2 tablespoons chopped fresh basil

1/4 teaspoon black pepper

Cooking spray

9 cooked lasagna noodles

2 cups spinach leaves, divided

1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Fresh basil sprigs (optional)

Directions

Preheat broiler.

To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.

Preheat oven to 450°.

Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.

Decrease oven temperature to 375°.

To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.

To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.

Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.

Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.

Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg

SWEDISH MEATBALLS

This is from Glucerna Shakes

1 pound extra lean ground sirloin

1 8-oz can Vanilla Glucerna Shake

1/2 C onion, grated

1 medium potato, grated

1/2 C dry bread crumbs

1/2 tsp salt

1 10 ¾ oz can condensed Healthy Request cream of mushroom soup

3/4 C fat-free, no-sodium beef broth

1/4 tsp garlic powder

1/8 tsp onion powder

1 1/2 tsp Worcestershire sauce

1/4 tsp pepper (optional)

3 C cooked egg noodles

Preheat oven to 425 degrees.

In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.

In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.

Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.

Meatballs & sauce can be frozen in individual servings for quick meals.

Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat

Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g

CRANBERRY-ORANGE BREAD PUDDING

This is from Diabetes Self-Management.

This can be viewed at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/cranberry-orange-bread-pudding/

Ingredients

2 cups (4 slices) cubed cinnamon bread

1/4 cup dried cranberries

2 cups low-fat (1%) milk

1/2 cup cholesterol-free egg substitute

1 package (4-serving size) vanilla fat-free sugar-free pudding and pie filling mix*

1 teaspoon grated orange peel

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

Directions

Preheat oven to 325°F. Spray 9 (4-ounce) custard cups with nonstick cooking spray.

Divide bread cubes evenly among custard cups; bake 10 minutes. Sprinkle evenly with cranberries.

Combine remaining ingredients in medium bowl. Pour into custard cups over cranberries. Let stand 5 to 10 minutes.

Bake 25 to 30 minutes or until centers are almost set. Let stand 10 minutes before serving.

*Note: Do not use instant pudding and pie filling mix.

Yield: 9 servings. Serving size: 1 bread pudding.

Nutrition Facts Per Serving: Calories: 67, Carbohydrates: 11 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 190 mg, Fiber: 1 g, Exchanges per serving: 1 Bread/Starch.

CHOCOLATE-CHERRY PARFAIT

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/158.shtml

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

MEATLOAF

This recipe begins, “The mix of ground turkey and beef gives this meatloaf half the fat and all of the flavor!”

This is from Diabetic Connect

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/51-meatloaf

Ingredients

1 pound ground skinless turkey breast

1 pound lean ground beef

1/2 medium onion, minced

1 clove garlic, minced

3 tablespoon minced fresh parsley

1 egg

1/4 cup low-fat (1%) milk

1 teaspoon dry mustard

1/4 teaspoon salt

1/4 teaspoon ground white pepper

1/8 teaspoon nutmeg

2 slices white bread, lightly toasted and made into coarse crumbs

2 tablespoons ketchup

2 tablespoons water

Directions

Preheat the oven to 350 degrees F.

In a large bowl, combine the meats with your hands or a large fork. Blend in the onion, garlic, and parsley; set aside.

In a medium bowl, whisk the egg until frothy, about 1 minute. Add the milk, mustard, salt, pepper, and nutmeg and whisk to blend. Add the bread crumbs and let stand for 5 minutes.

Add the egg mixture to the meat mixture and blend well, about 1 minute. Spread evenly into a 9x5-inch loaf pan.In a small bowl, combine the ketchup and water until blended. Spread on top of the meat. Bake until the meat is no longer pink, about 90 minutes.

Nutritional Facts: Servings: 6; Per serving (yield 6 servings):Calories: 139; Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 36 mg; Sodium: 133 mg; Carbohydrates: 8 g; Fiber: 0.5 g; Protein: 20 g