We're half-way through the work week; can the weekend be far away? Here are six yummy recipes to help you through the day (and the rest of the week), including Chicken, Mushroom, and Asiago Cheese Pizza and Just Plain Meat Loaf. Enjoy!
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
CHICKEN, MUSHROOM, AND ASIAGO CHEESE PIZZA
Yield: 6 servings.
This comes from Diabetes Self-Management.
View this online at https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-mushroom-and-asiago-cheese-pizza/
Ingredients
2 tablespoons light balsamic vinaigrette
1 medium onion, thinly sliced
1 package (8 ounces) sliced mushrooms
1 (10 1/2-ounce) stone-baked or whole wheat pizza crust
1 cup (about 8 ounces) shredded cooked skinless chicken breast
3/4 cup shredded Asiago cheese
Directions
Heat oven to 400°F. Heat dressing in large skillet on medium-high heat. Add onion and cook 5 minutes; stirring occasionally. Add mushrooms and cook an additional 5 minutes; stirring occasionally.
Spread onion mixture evenly over pizza crust. Top with chicken and cheese.
Bake 15 to 20 minutes or until crust is crisp.
Note: Asiago cheese is an Italian cheese similar to Parmesan and Romano. It works well grated or shredded in salads, soups, and pastas.
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
BAKED APPLES BURNETTE
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-apples-burnette.
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Fat: 1 g; Sodium: 2 mg; Protein: 1 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
Showing posts with label Mint-Green Tea Coolers. Show all posts
Showing posts with label Mint-Green Tea Coolers. Show all posts
Wednesday, October 3, 2018
Monday, August 27, 2018
Meatless Monday
It's Meatless Monday, time to check out recipes that are both vegetarian and diabetic friendly. These six recipes fit the bill, as well as being yummy (yes, that's the unofficial "technical" term here!). Try out the Whole Wheat Penne Pasta with Summer Vegetables, the Mint-Green Tea Coolers, and finish off with the Frozen Berry Ice Cream. Any of these recipes are sure to please. Enjoy!
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
Wednesday, August 22, 2018
Wednesday Recipes
Here are six yummy recipes to help you through the day, including Spicy Buffalo-Style Meatballs and Mint-Green Tea Coolers. Enjoy!
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
PEANUT BUTTER COOKIES
Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350 degrees F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: Starch 1/2; Fat 2
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
PEANUT BUTTER COOKIES
Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350 degrees F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: Starch 1/2; Fat 2
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
Tuesday, October 4, 2016
Tuesday Recipes
Here are today's six diabetic recipes to help you through the day. Enjoy!
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
ALMOND BISCOTTI
Servings: 32
View recipe: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.
Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
ALMOND BISCOTTI
Servings: 32
View recipe: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.
Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
Friday, September 16, 2016
Friday Recipes
Enjoy!
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Find this recipe at:http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving: Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
BROCCOLI FRITTATA
Yield: 4 Servings
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
To view online, click here.
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Find this recipe at:http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving: Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
BROCCOLI FRITTATA
Yield: 4 Servings
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
To view online, click here.
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
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