Here are today's six yummy diabetic recipes, including West Coast Chicken Breast and Creamy Baked Custard with Maple Syrup. Enjoy!
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
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Notes:
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
MUSHROOM DILL SAUTE
https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)
Ingredients
1 tablespoon margarine
2 cups sliced white mushrooms (8 ounces)
1 red or yellow bell pepper, cored, seeded, and cut in thin strips
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed
1/8 teaspoon freshly ground pepper
Directions
Melt the margarine in a large nonstick skillet over medium heat.
Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.
Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.
Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee
Print version: https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee/print/
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches.
Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot.
Add onion and garlic and cook, stirring occasionally, until onion softens.
Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper.
Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture.
Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
TURKEY AND VEGGIE MEATBALLS WITH FENNEL
This is from Diabetes Self-Management. To view this online, click here.
Yield: 6 servings. Serving size: 6 meatballs.
Serving suggestion: Top with a lower-sodium meatless marinara sauce.
Ingredients
1 pound lean ground turkey
1/2 cup finely chopped green onions
1/2 cup finely chopped green bell pepper
1/3 cup old-fashioned oats
1/4 cup shredded carrot
1/4 cup grated Parmesan cheese
2 egg whites
2 cloves garlic, minced
1/2 teaspoon Italian seasoning
1/4 teaspoon fennel seeds
1/4 teaspoon salt
1/8 teaspoon red pepper flakes (optional)
1 teaspoon extra virgin olive oil
Directions
Combine all ingredients except oil in large bowl; mix well. Shape into 36 (1-inch) balls.
Heat oil in large nonstick skillet over medium-high heat. Add meatballs; cook 11 minutes or until no longer pink in center, turning frequently. Use fork and spoon for easy turning. Serve immediately or cool and freeze.*
*Note: To freeze, cool completely and place in gallon-size resealable food storage bag. Release any excess air from bag and seal. Freeze bag flat for easier storage and faster thawing. This will also allow you to remove as many meatballs as needed without them sticking together. To reheat, place meatballs in a 12×8-inch microwavable dish and cook on HIGH 20 to 30 seconds or until hot.
CREAMY BAKED CUSTARD WITH MAPLE SYRUP
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/creamy-baked-custard-with-maple-syrup/
Ingredients
2 1/2 cups fat-free half-and-half
1/2 cup cholesterol-free egg substitute
1/4 cup sugar
2 teaspoons vanilla
Dash ground nutmeg
3 cups boiling water
2 tablespoons maple syrup
Directions
Preheat oven to 325°F. Lightly spray 6 custard cups or ramekins with nonstick cooking spray.
Combine half-and-half, egg substitute, sugar, vanilla, and nutmeg in large bowl. Pour into prepared custard cups.
Pour boiling water into 13×9-inch baking dish. Place custard cups in dish. Bake 1 hour and 15 minutes. (Centers will not be completely set.) Remove cups from pan. Cool completely on wire rack. Cover with plastic wrap; refrigerate overnight.
Drizzle with maple syrup before serving.
Yield: 6 servings. Serving size: 6 ounces
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 17 mg, Sodium: 139 mg, Fiber: 0 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Meat.
Showing posts with label Mushroom Dill Saute. Show all posts
Showing posts with label Mushroom Dill Saute. Show all posts
Wednesday, November 8, 2017
Monday, October 30, 2017
Meatless Monday
If you use an insulin pen for your daily insulin, there's a helpful hint from Diabetes Self-Management. According to the hint, you should "never store an insulin pen with a needle (new or used) attached." It states that air can leak in or insulin may leak out.
Diabetes Self-Management also has an article titled "Insulin Delivery Devices" that gives quite a bit of useful information about the different was to deliver insulin. (You can click the above link, or click here to read the article.)
And now, on to the food. It's Meatless Monday, time to try a day without meat. Of course, if you're a vegetarian, going meatless is pretty much second-nature. Either way, here are six diabetic and vegetarian recipes to help you through the day, including Quesadillas and Lemon Basil Pesto with Fresh Vegetables. Enjoy!
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
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
MUSHROOM DILL SAUTE
https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)
Ingredients
1 tablespoon margarine
2 cups sliced white mushrooms (8 ounces)
1 red or yellow bell pepper, cored, seeded, and cut in thin strips
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed
1/8 teaspoon freshly ground pepper
Directions
Melt the margarine in a large nonstick skillet over medium heat.
Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.
Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.
Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables
Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables/print/
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped.
Add nuts and cheese. Whirl until nuts are finely chopped.
Add tofu, salt and pepper. With motor running, drizzle in oil.
Add lemon zest and whirl to blend.
Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl.
Set bowl in center of a plate and arrange pepper strips and tomatoes around it.
Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g
Diabetes Self-Management also has an article titled "Insulin Delivery Devices" that gives quite a bit of useful information about the different was to deliver insulin. (You can click the above link, or click here to read the article.)
And now, on to the food. It's Meatless Monday, time to try a day without meat. Of course, if you're a vegetarian, going meatless is pretty much second-nature. Either way, here are six diabetic and vegetarian recipes to help you through the day, including Quesadillas and Lemon Basil Pesto with Fresh Vegetables. Enjoy!
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
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
MUSHROOM DILL SAUTE
https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)
Ingredients
1 tablespoon margarine
2 cups sliced white mushrooms (8 ounces)
1 red or yellow bell pepper, cored, seeded, and cut in thin strips
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed
1/8 teaspoon freshly ground pepper
Directions
Melt the margarine in a large nonstick skillet over medium heat.
Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.
Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.
Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CINNAMON SUGARED PUMPKIN-PECAN MUFFINS
Yield: 12 servings. Serving size: 1 muffin.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
8 tablespoons sugar, divided
2 1/2 to 3 teaspoons ground cinnamon, divided
1 cup 100% bran cereal
1 cup fat-free (skim) milk
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup solid-pack pumpkin
1 egg, beaten
1 tablespoon vanilla
1 package (2 ounces) pecan chips (1/2 cup)
Directions
Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.
Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.
Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.
Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.
Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables
Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables/print/
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped.
Add nuts and cheese. Whirl until nuts are finely chopped.
Add tofu, salt and pepper. With motor running, drizzle in oil.
Add lemon zest and whirl to blend.
Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl.
Set bowl in center of a plate and arrange pepper strips and tomatoes around it.
Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g
Friday, October 13, 2017
Friday Recipes
It's finally Friday, time to get ready for the weekend. Here are six recipes to help you through the weekend, including Double Chocolate Brownies and West Coast Chicken Breast. Enjoy!
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”
Recipe Yield: 16 brownies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies
Print version: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies/print/
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended.
Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan.
Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g; Diabetic Exchanges: 1 starch, 1 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
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Notes:
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
MUSHROOM DILL SAUTE
https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)
Ingredients
1 tablespoon margarine
2 cups sliced white mushrooms (8 ounces)
1 red or yellow bell pepper, cored, seeded, and cut in thin strips
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed
1/8 teaspoon freshly ground pepper
Directions
Melt the margarine in a large nonstick skillet over medium heat.
Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.
Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.
Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”
Recipe Yield: 16 brownies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies
Print version: https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies/print/
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended.
Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan.
Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g; Diabetic Exchanges: 1 starch, 1 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
SPINACH SALAD WITH CREAMY BEET DRESSING
Recipe Yield: Makes 2 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.
With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Notes:
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
MUSHROOM DILL SAUTE
https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)
Ingredients
1 tablespoon margarine
2 cups sliced white mushrooms (8 ounces)
1 red or yellow bell pepper, cored, seeded, and cut in thin strips
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed
1/8 teaspoon freshly ground pepper
Directions
Melt the margarine in a large nonstick skillet over medium heat.
Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.
Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.
Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
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