Here are six diabetic beef recipes to help you through the day. Enjoy!
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
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
BEEF STEAK AND ROASTED VEGETABLE SALAD
Yield: Makes 4 servings.
View Online: http://diabeticgourmet.com/recipes/html/1007.shtml
Source: NCBA
Ingredients
2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick
8 cups torn salad greens
3/4 cup Italian dressing
Roasted Vegetables:
16 small mushrooms
1 large red, yellow or green bell pepper, cut into 1-inch wide strips
1 medium Japanese eggplant, sliced (1-inch)
1 medium onion, cut into 8 wedges
1 medium zucchini, sliced (1-inch)
2 tablespoons balsamic vinegar
2 large cloves garlic, minced
1 teaspoon dried rosemary leaves
Directions
Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.
Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.
Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.
Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ITALIAN BRAISED PARMESAN BEEF WITH WILD MUSHROOM SAUCE
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1297
View recipe with photo: http://diabeticgourmet.com/recipes/html/1297.shtml
Ingredients
1-1/2 pounds beef Chuck Steaks, cut 1 inch thick
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese
4 cups (8 ounces) sliced mixed wild mushrooms such as crimini, shiitake, oyster
1 medium onion, chopped
3 cloves garlic, chopped
1 cup dry red wine or beef broth
1 jar (26 ounces) fire roasted tomato and garlic sauce or any prepared spaghetti sauce
1 package (12 ounces) fresh fettuccine, cooked
1/4 cup grated Parmesan cheese
Directions
Season steaks with salt and pepper. Press 1/4 cup Parmesan cheese evenly onto steaks. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Place steaks in skillet; brown evenly. Remove.
Spray same pan with cooking spray and heat over medium heat until hot. Add mushrooms, onion and garlic; cook and stir 4 to 5 minutes or until tender. Add wine; cook and stir 3 minutes. Stir in sauce. Return steaks to skillet; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 to 1-3/4 hours or until beef is fork-tender.
Carve steaks into slices. Serve beef and 2 cups sauce over pasta; sprinkle with 1/4 cup cheese. Pass remaining sauce.
Nutritional Information Per Serving: Calories: 412; Protein: 42 g; Fat: 12 g; Sodium: 991 mg; Cholesterol: 114 mg; Saturated Fat: 4 g; Carbohydrates: 23 g
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
Showing posts with label Mexican-Style Steak and Eggs Breakfast. Show all posts
Showing posts with label Mexican-Style Steak and Eggs Breakfast. Show all posts
Thursday, February 9, 2017
Friday, February 3, 2017
Friday Recipes
It's finally Friday! Here are today's six diabetic recipes to help you through the weekend. Enjoy!
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: "The Heart-Smart Diabetes Kitchen" by Chef Nancy Hughes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1263
View recipe with photo: http://diabeticgourmet.com/recipes/html/1263.shtml
Watch video on how to make it: http://diabeticgourmet.com/media/67.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F.
Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick.
Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.
To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk.
Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ALMOND BERRY MUFFINS
This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”
Yield: 12 servings
Source: Splenda
View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F.
Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g
SLOW COOKER TOMATO MEAT SAUCE
This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”
http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce
Ingredients
1 lb. 90% lean ground beef
2 28-ounce cans crushed tomatoes
1 large onion, finely chopped (approximately 1 cup)
1 tablespoon crushed garlic, minced
1 teaspoon oregano
3 fresh bay leaves
1 tablespoon sundried tomatoes, chopped
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon red pepper
1/4 cup roasted red pepper
Directions
Turn slow cooker on 250 degrees.
Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.
While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.
Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.
Remove bay leaves before serving.
Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g
CUCUMBER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml
Ingredients
3 medium sized cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumber, cut in half, discard seeds and slice thinly.
Mix remaining ingredients together, add cucumbers and stir together.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable
WARM BROWNIE WEDGES WITH JAVA CREAM
This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”
Yield 8 servings
Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries
Source: "The Heart-Smart Diabetes Kitchen" by Chef Nancy Hughes
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1263
View recipe with photo: http://diabeticgourmet.com/recipes/html/1263.shtml
Watch video on how to make it: http://diabeticgourmet.com/media/67.shtml
Ingredients
Wedges
Canola oil cooking spray
2/3 cup all-purpose flour, spooned into measuring cup and leveled
1/3 cup white whole-wheat flour, spooned into measuring cup and leveled
1/2 cup cocoa powder
1 1/2 teaspoons baking powder
1 tablespoon instant coffee granules
1/8 teaspoon salt
1/2 cup packed brown sugar substitute blend
1/3 cup canola oil
1/2 cup egg substitute
2 teaspoons vanilla extract
Cream
2 tablespoons water
1 teaspoon instant coffee granules
4 ounces fat-free whipped topping
1 cup fresh raspberries
1 cup blackberries or blueberries
Directions
Preheat oven to 325F.
Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.
Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.
Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick.
Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)
Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.
To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk.
Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
Wednesday, January 25, 2017
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Athenian Meatloaf with Yogurt-Cucumber Sauce and Hungarian Beef Goulash. Enjoy!
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258
View recipe with photo: 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
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK, ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
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View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258
View recipe with photo: 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
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
http://www.diabeticconnect.com/diabetic-recipes/general/5002-hungarian-beef-goulash
Total Time: 4 1/2-8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.
Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com .
Nutritional Facts: Servings 8; Per serving: Calories 177; Carbohydrates 7 g; Fat 5 g; Saturated Fat 2 g; Monounsaturated Fat 2 g; Protein 25 g; Cholesterol 49 mg; Dietary Fiber 1 g; Potassium 288 mg; Sodium 340 mg; Added Sugars 0 g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings1/2; Vitamin C (40% daily value); Zinc (38% dv); Vitamin A (25% dv)
STEAK, ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
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View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
Tuesday, January 24, 2017
Tuesday Recipes
Here are today's six yummy recipes to help you through the day. Enjoy!
TURKEY STEW
Makes 4 servings.
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Ingredients
2 tsp. canola oil
1 medium onion, chopped
1 large carrot, cut crosswise in 3/4-inch slices
1 rib celery, cut crosswise in 3/4-inch slices
1 small rutabaga, peeled and cut in 1-inch pieces
1 medium sweet potato or yam, peeled and cut in 3/4-inch half-moons
1 bay leaf
1 cup non-fat, reduced-sodium chicken or turkey stock, heated
1 Crispin apple, peeled, cored and cut in 1-inch pieces
1 cup fresh (and cooked) or frozen (and defrosted) cranberries
1 tsp. dried thyme
3 cups diced cooked turkey (about 3/4 lb.)
Salt and freshly ground black pepper, to taste
Directions
In a small Dutch oven or deep pan, heat the oil over medium-high heat. Saute the onion until it softens, about 4 minutes. Add the carrot, celery, rutabaga and sweet potato.
Lower heat to medium-low and, stirring frequently, saute until vegetables become lightly browned. Add the bay leaf and stock. Cover tightly and cook at a gentle simmer until vegetables are almost tender, about 20 to 25 minutes.
Add the apple, cranberries and thyme. Cover and gently simmer until the apple has softened and cranberries are tender, about 5 minutes. Add turkey and heat through completely, about 5 minutes or less. Season to taste with salt and pepper.
Serve over cooked pasta or rice, if desired.
Nutritional Information Per Serving: Calories: 257; Protein: 27 g; Fat: 5 g; Sodium: 222 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 26 g; Exchanges: 3 Lean Meat; 1 Bread/Starch, 2 Vegetable
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
BUFFALO TURKEY TACOS
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ALMOND APRICOT MUFFINS
This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”
Yield: 6 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml
Ingredients
1 serving Crisco Original No-Stick Cooking Spray
1 cup Pillsbury Best All Purpose Flour
1/4 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg
2 tablespoons Crisco Pure Canola Oil
2 tablespoons skim milk
1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins
1/4 teaspoon almond extract
Directions
Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.
Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.
Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.
Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=253
View recipe with photo: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE
This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1261
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Ingredients
1/2 cup V8 V-Fusion Acai Mixed Berry juice
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 clove garlic, minced
1/8 teaspoon ground black pepper
6 cups chopped Romaine lettuce
1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)
1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)
Fresh raspberries for garnish (optional)
Directions
Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.
Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.
Garnish with fresh raspberries, if desired. Serve immediately.
Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg ; Carbohydrates: 12 g
TURKEY STEW
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1255
View recipe with photo: http://diabeticgourmet.com/recipes/html/1255.shtml
Ingredients
2 tsp. canola oil
1 medium onion, chopped
1 large carrot, cut crosswise in 3/4-inch slices
1 rib celery, cut crosswise in 3/4-inch slices
1 small rutabaga, peeled and cut in 1-inch pieces
1 medium sweet potato or yam, peeled and cut in 3/4-inch half-moons
1 bay leaf
1 cup non-fat, reduced-sodium chicken or turkey stock, heated
1 Crispin apple, peeled, cored and cut in 1-inch pieces
1 cup fresh (and cooked) or frozen (and defrosted) cranberries
1 tsp. dried thyme
3 cups diced cooked turkey (about 3/4 lb.)
Salt and freshly ground black pepper, to taste
Directions
In a small Dutch oven or deep pan, heat the oil over medium-high heat. Saute the onion until it softens, about 4 minutes. Add the carrot, celery, rutabaga and sweet potato.
Lower heat to medium-low and, stirring frequently, saute until vegetables become lightly browned. Add the bay leaf and stock. Cover tightly and cook at a gentle simmer until vegetables are almost tender, about 20 to 25 minutes.
Add the apple, cranberries and thyme. Cover and gently simmer until the apple has softened and cranberries are tender, about 5 minutes. Add turkey and heat through completely, about 5 minutes or less. Season to taste with salt and pepper.
Serve over cooked pasta or rice, if desired.
Nutritional Information Per Serving: Calories: 257; Protein: 27 g; Fat: 5 g; Sodium: 222 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 26 g; Exchanges: 3 Lean Meat; 1 Bread/Starch, 2 Vegetable
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
BUFFALO TURKEY TACOS
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ALMOND APRICOT MUFFINS
This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”
Yield: 6 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml
Ingredients
1 serving Crisco Original No-Stick Cooking Spray
1 cup Pillsbury Best All Purpose Flour
1/4 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg
2 tablespoons Crisco Pure Canola Oil
2 tablespoons skim milk
1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins
1/4 teaspoon almond extract
Directions
Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.
Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.
Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.
Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=253
View recipe with photo: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE
This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1261
View recipe with photo: http://diabeticgourmet.com/recipes/html/1261.shtml
Ingredients
1/2 cup V8 V-Fusion Acai Mixed Berry juice
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 clove garlic, minced
1/8 teaspoon ground black pepper
6 cups chopped Romaine lettuce
1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)
1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)
Fresh raspberries for garnish (optional)
Directions
Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.
Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.
Garnish with fresh raspberries, if desired. Serve immediately.
Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg ; Carbohydrates: 12 g
Thursday, January 19, 2017
Thursday Recipes
Here are today's six recipes to help you through the day. Enjoy!
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258
View recipe with photo: 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
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
STEAK ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259
View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
ALMOND APRICOT MUFFINS
This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”
Yield: 6 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml
Ingredients
1 serving Crisco Original No-Stick Cooking Spray
1 cup Pillsbury Best All Purpose Flour
1/4 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg
2 tablespoons Crisco Pure Canola Oil
2 tablespoons skim milk
1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins
1/4 teaspoon almond extract
Directions
Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.
Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.
Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.
Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g
AMY’S LEMON MOUSSE
This is from Diabetes Self-Management and can be viewed online here.
Ingredients
4 cups fat-free (skim) milk
2 packages (4-serving size each) vanilla fat-free sugar-free instant pudding and pie filling mix
2 packages (1/2 ounce each) sugar-free powdered lemonade mix
1 container (8 ounces) frozen fat-free whipped topping, thawed
Fresh or frozen mixed berries (optional)
Fresh mint leaves (optional)
Directions
Whisk milk and pudding mix in large bowl 2 minutes or until smooth. Whisk in lemonade mix. When mixture thickens, whisk in whipped topping until smooth. Pour into 8 dessert dishes. Cover and refrigerate until chilled.
To serve, top with berries, if desired. Garnish with mint.
Yield: 8 servings. Serving size: 1 parfait.
Nutrition Facts Per Serving:Calories: 120, Carbohydrates: 21 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 405 mg, Fiber: 0 g,Exchanges per serving: 1 Bread/Starch, 1/2 Milk.
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258
View recipe with photo: 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
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
Bake 30 to 40 minutes or until set. Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
MEXICAN-STYLE STEAK AND EGGS BREAKFAST
Makes 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256
View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml
Ingredients
1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)
Salt
2 teaspoons vegetable oil
6 small flour tortillas (6-inch diameter), warmed
1-1/2 cups egg substitute
6 tablespoons reduced-fat shredded Cheddar cheese
6 tablespoons guacamole
6 tablespoons salsa
6 tablespoons reduced-fat sour cream
Directions
Heat large, heavy nonstick skillet over medium heat until hot.
Season beef steak with salt, as desired. Place beef in skillet.
Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.
Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.
Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.
Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
STEAK ROASTED TOMATO AND BEAN CHILI
Makes 8 servings.
Print Friendly: a href=http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1259
View recipe with photo: http://diabeticgourmet.com/recipes/html/1259.shtml
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Protein: 32 g; Fat: 10 g; Sodium: 264 mg; Cholesterol: 78 mg; Saturated Fat: 3 g; Dietary Fiber: 6 g; Carbohydrates: 23 g
ALMOND APRICOT MUFFINS
This recipe begins, “These fluffy muffins are easy to make and a treat to eat. Apricot preserves and almond extract make them truly unforgettable.”
Yield: 6 servings
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1191.shtml
Ingredients
1 serving Crisco Original No-Stick Cooking Spray
1 cup Pillsbury Best All Purpose Flour
1/4 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg
2 tablespoons Crisco Pure Canola Oil
2 tablespoons skim milk
1/2 cup Smucker's Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins
1/4 teaspoon almond extract
Directions
Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray.
Combine flour, Splenda Granulated Sweetener, baking powder and salt in medium mixing bowl.
Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter.
Bake 20 to 30 minutes or until toothpick inserted in center comes out clean. Cool. Spread tops with a thin layer of preserves before serving.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 50; Protein: 3 g; Fat: 6 g; Sodium: 190 mg; Cholesterol: 35 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 24 g
AMY’S LEMON MOUSSE
This is from Diabetes Self-Management and can be viewed online here.
Ingredients
4 cups fat-free (skim) milk
2 packages (4-serving size each) vanilla fat-free sugar-free instant pudding and pie filling mix
2 packages (1/2 ounce each) sugar-free powdered lemonade mix
1 container (8 ounces) frozen fat-free whipped topping, thawed
Fresh or frozen mixed berries (optional)
Fresh mint leaves (optional)
Directions
Whisk milk and pudding mix in large bowl 2 minutes or until smooth. Whisk in lemonade mix. When mixture thickens, whisk in whipped topping until smooth. Pour into 8 dessert dishes. Cover and refrigerate until chilled.
To serve, top with berries, if desired. Garnish with mint.
Yield: 8 servings. Serving size: 1 parfait.
Nutrition Facts Per Serving:Calories: 120, Carbohydrates: 21 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 405 mg, Fiber: 0 g,Exchanges per serving: 1 Bread/Starch, 1/2 Milk.
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