Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
Showing posts with label Mock Mashed Potatoes. Show all posts
Showing posts with label Mock Mashed Potatoes. Show all posts
Thursday, February 27, 2020
Thursday, July 11, 2019
Thursday Recipes
Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
Thursday, February 8, 2018
Thursday Recipes
Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
Monday, February 5, 2018
Meatless Monday
If it's Monday, it's time for another Meatless Monday. If you've ever thought of trying a vegetarian life-style, but were afraid to jump in full-time, you can try easing into it by trying one day a week without meat. Who knows...you might actually like it enough to try it two or three days a week. (And if you're already a vegetarian, you already know that a meat-free diet can be interesting and healthy!)
That said, here are today's six vegetarian recipes to help you through the day, including Quesadillas and Nutty Banana Bread. Enjoy!
CRANBERRY-APPLE SPINACH SALADView this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 4 servings
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Recipe Yield: Serves: 12
Source: Splenda
View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g
APPLE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 4 dozen cookies; Serving size: 1 cookie
Source: Equal
To view online, go to https://diabeticgourmet.com/diabetic-recipes/apple-oatmeal-raisin-cookies
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 starch, 1 fat
GREEN BEANS WITH CITRUS MUSTARD
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-citrus-mustard
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature.
This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Notes: Provides 3g. dietary fiber.
Nutritional Information Per Serving: Calories: 30; Sodium: 391 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
That said, here are today's six vegetarian recipes to help you through the day, including Quesadillas and Nutty Banana Bread. Enjoy!
CRANBERRY-APPLE SPINACH SALADView this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 4 servings
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
QUESADILLAS
Recipe Yield: 8 servings (2 wedges)
View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas
Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/
Source: Forbidden Foods Diabetic Cooking
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 (8-inch) flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Recipe Yield: Serves: 12
Source: Splenda
View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g
APPLE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 4 dozen cookies; Serving size: 1 cookie
Source: Equal
To view online, go to https://diabeticgourmet.com/diabetic-recipes/apple-oatmeal-raisin-cookies
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 starch, 1 fat
GREEN BEANS WITH CITRUS MUSTARD
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-citrus-mustard
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature.
This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Notes: Provides 3g. dietary fiber.
Nutritional Information Per Serving: Calories: 30; Sodium: 391 mg; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
Monday, January 29, 2018
Meatless Monday
Enjoy!
VEGETARIAN CHILI WITH BROWN RICE
This is from Diabetes Self-Management.
Yield: 6 servings. Serving size: 1 1/4 cups.
To view this online, click here.
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
CHOCOLATE FILLED CAKE ROLL
Recipe Yield: 12 one-inch slice servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
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: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
ORANGE CRANBERRY BREAD
Recipe Yield: Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View at https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
APPLE STUFFED ACORN SQUASH
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.
Ingredients
1/4 cup raisins
2 acorn squash (about 4 inches in diameter)
Butter-flavored cooking spray
2 tablespoons sucralose no-calorie sweetener
1/4 teaspoon ground cinnamon
2 medium Fuji apples
2 tablespoons light butter
Directions
Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.
Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.
Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.
Yield: 8 servings.
Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.
VEGETARIAN CHILI WITH BROWN RICE
This is from Diabetes Self-Management.
Yield: 6 servings. Serving size: 1 1/4 cups.
To view this online, click here.
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
CHOCOLATE FILLED CAKE ROLL
Recipe Yield: 12 one-inch slice servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
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: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
ORANGE CRANBERRY BREAD
Recipe Yield: Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View at https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
APPLE STUFFED ACORN SQUASH
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.
Ingredients
1/4 cup raisins
2 acorn squash (about 4 inches in diameter)
Butter-flavored cooking spray
2 tablespoons sucralose no-calorie sweetener
1/4 teaspoon ground cinnamon
2 medium Fuji apples
2 tablespoons light butter
Directions
Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.
Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.
Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.
Yield: 8 servings.
Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.
Thursday, January 25, 2018
Thursday Recipes
It's almost the end of the week (yay!). Here are six yummy recipes to help you through the day (and the rest of the work week), including Chocolate Swirl Cheesecake and Meatballs with Cranberry Barbecue Sauce. Enjoy!
VICHYSSOISE
Recipe Yield: Yield: 9 cups (9 servings)
View this online at https://diabeticgourmet.com/diabetic-recipes/vichyssoise
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
2 large leeks, well washed and thinly sliced, white parts only
2 large or 3 medium potatoes, peeled and sliced
6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
1 cup fat-free evaporated milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish
Directions
In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes.
Puree through a food mill, food processor, or in a blender in batches, until smooth. Chill.
Stir in the evaporated skim milk, salt, and pepper. Garnish the soup with chives at serving time.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Sodium: 235 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch
CHOCOLATE SWIRL CHEESECAKE
Recipe Yield: Yield: 16 servings
This recipe begins, “New York-style cheesecake swirled with a rich chocolate mixture. Serve with fresh raspberries.”
View online: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake
Print version: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake/print/
Ingredients
Crust Ingredients:
1-1/4 cups vanilla wafer crumbs
4 tablespoons stick butter or margarine, melted
2 tablespoons Equal Spoonful or Granulated*
Cheesecake Ingredients:
3 packages (8 ounces each) reduced-fat cream cheese, softened
3/4 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1 cup reduced fat sour cream
1 teaspoon vanilla
1 ounce unsweetened chocolate, melted, slightly cooled
1 tablespoon fat-free milk
Chocolate curls (optional)
* May substitute 3 packets Equal sweetener
* May substitute 3 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, mix vanilla wafer crumbs, butter and 2 tablespoons Equal. Press onto bottom and 1/2-inch up side of a 9-inch springform pan. Bake in preheated 325F oven 10 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 3/4 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and cornstarch. Fold in sour cream and vanilla until combined. Remove 1/2 cup cheesecake batter. Pour remaining batter over baked crust.
Add melted chocolate and fat-free milk to 1/2 cup reserved cheesecake batter; mix well. Place spoonfuls of chocolate mixture on top of cheesecake. Using tip of knife or spatula, gently swirl chocolate batter into cheesecake.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with chocolate curls, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 164; Fat: 11 g; Sodium: 235 mg; Cholesterol: 57 mg; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 milk, 2 fat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Recipe Yield: Serves: 12
Source: Splenda
View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: 24 mini meatballs, 1 per serving.
View online with Photo: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce/print/
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F.
Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape into twenty-four 1-1/2-inch meatballs.
Place on rack in broiler pan that has been sprayed with cooking spray.
Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce:
Heat oil in medium saucepan over medium heat.
Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown.
Add remaining ingredients, stirring to combine.
Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally.
Remove from heat; cool slightly. Transfer mixture to blender container.
Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
VICHYSSOISE
Recipe Yield: Yield: 9 cups (9 servings)
View this online at https://diabeticgourmet.com/diabetic-recipes/vichyssoise
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
2 large leeks, well washed and thinly sliced, white parts only
2 large or 3 medium potatoes, peeled and sliced
6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
1 cup fat-free evaporated milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish
Directions
In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes.
Puree through a food mill, food processor, or in a blender in batches, until smooth. Chill.
Stir in the evaporated skim milk, salt, and pepper. Garnish the soup with chives at serving time.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Sodium: 235 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch
CHOCOLATE SWIRL CHEESECAKE
Recipe Yield: Yield: 16 servings
This recipe begins, “New York-style cheesecake swirled with a rich chocolate mixture. Serve with fresh raspberries.”
View online: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake
Print version: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake/print/
Ingredients
Crust Ingredients:
1-1/4 cups vanilla wafer crumbs
4 tablespoons stick butter or margarine, melted
2 tablespoons Equal Spoonful or Granulated*
Cheesecake Ingredients:
3 packages (8 ounces each) reduced-fat cream cheese, softened
3/4 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1 cup reduced fat sour cream
1 teaspoon vanilla
1 ounce unsweetened chocolate, melted, slightly cooled
1 tablespoon fat-free milk
Chocolate curls (optional)
* May substitute 3 packets Equal sweetener
* May substitute 3 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, mix vanilla wafer crumbs, butter and 2 tablespoons Equal. Press onto bottom and 1/2-inch up side of a 9-inch springform pan. Bake in preheated 325F oven 10 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 3/4 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and cornstarch. Fold in sour cream and vanilla until combined. Remove 1/2 cup cheesecake batter. Pour remaining batter over baked crust.
Add melted chocolate and fat-free milk to 1/2 cup reserved cheesecake batter; mix well. Place spoonfuls of chocolate mixture on top of cheesecake. Using tip of knife or spatula, gently swirl chocolate batter into cheesecake.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with chocolate curls, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 164; Fat: 11 g; Sodium: 235 mg; Cholesterol: 57 mg; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 milk, 2 fat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Recipe Yield: Serves: 12
Source: Splenda
View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g
MEATBALLS WITH CRANBERRY BARBECUE SAUCE
Recipe Yield: 24 mini meatballs, 1 per serving.
View online with Photo: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/meatballs-with-cranberry-barbecue-sauce/print/
Ingredients
1/2 pound ground beef Brisket
1/4 pound ground beef Ribeye Steak Boneless
1/4 pound Ground Beef (95% lean)
1 cup seasoned stuffing mix
1 egg, beaten
3 tablespoons water
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
Cranberry Barbecue Sauce:
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 tablespoon minced garlic
2-1/2 cups fresh cranberries
1/2 cup orange juice
1/2 cup water
1/3 cup ketchup
1/4 cup light brown sugar
2 tablespoons cider vinegar
2 tablespoons molasses
1/2 teaspoon ground red pepper
Salt
Directions
Preheat oven to 400F.
Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape into twenty-four 1-1/2-inch meatballs.
Place on rack in broiler pan that has been sprayed with cooking spray.
Bake in 400F oven 13 to 15 minutes until 160F.
Meanwhile, prepare Cranberry Barbecue Sauce:
Heat oil in medium saucepan over medium heat.
Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown.
Add remaining ingredients, stirring to combine.
Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally.
Remove from heat; cool slightly. Transfer mixture to blender container.
Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.
Serve meatballs with barbecue sauce.
Nutritional Information Per Serving: Calories: 66; Fat: 1 g; Saturated Fat: 1 g; Fiber: 0.7 g; Sodium: 108 mg; Cholesterol: 19 mg; Protein: 4 g; Carbohydrates: 8 g
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
Subscribe to:
Posts (Atom)