Desserts

When one of my family members was diagnosed with diabetes, we both figured that desserts were officially out of the question. Fortunately, it turns out that's not the case. With a few modifications (and a bit of moderation), desserts are back on the table.

To that end, check out these six diabetic-friendly desserts, including the Chocolate Cherry Tarts and a Crustless Sweet Potato Pie. Enjoy!

ORANGE DREAM ANGEL CAKE

This is from Everyday Diabetic Recipes, and begins, "This cake is so light and so refreshing you'll think you've stepped into a dream. Truth is, our Orange Dream Angel Cake reminds us of those orange and cream pops we dream about in the summertime. You and your gang are going to love this no-bake dessert!"

Chill Time: 2 hours; Serves: 15; Serving Size: 1 (2-1/2 x 3-inch) piece

To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Orange-Dream-Angel-Cake.

Ingredients

1 (10-inch) prepared angel food cake, cut into 15 slices

1 (.3-ounce) package sugar-free orange gelatin

3/4 cup boiling water

1/2 cup cold water

1 (1-ounce) package sugar-free instant vanilla pudding mix

1-1/2 cup fat-free milk

2 teaspoons orange zest

1 (8-ounce) container fat-free frozen whipped topping, thawed

1 orange, cut into slices for garnish

Directions

In a 9- x 13-inch baking dish, arrange cake slices.

In a medium bowl, dissolve gelatin in boiling water and stir in cold water. Slowly pour over cake, then refrigerate 1 hour.

In a large bowl, whisk vanilla pudding mix and milk until thickened. Stir in orange zest and whipped topping. Evenly spread over cake.

Cover and refrigerate 1 hour, or until ready to serve. Garnish with orange slices.

CHOCOLATE CHIP FUDGIE CUPS

This is from Diabetic Gourmet, and begins, "This cookie has something for everyone. The crust is chocolate chip cookie dough; the filling is a rich brownie. They are a little more involved to make, but well worth the effort."

Recipe Yield: Yield: makes 2 dozen

Source: Equal

Recipe and image appear courtesy of Equal.

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-fudgie-cups.

Ingredients

Chocolate Chip Dough:

1/3 cup stick butter, softened

1 egg

1 teaspoon vanilla

1/3 cup Equal Spoonful*

1/3 cup firmly packed brown sugar

1 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup mini semi-sweet chocolate chips

Fudge Nut Filling:

1 cup Equal Spoonful**

3/4 cup all-purpose flour

6 tablespoons unsweetened cocoa

1/3 cup chopped nuts

1 teaspoon baking powder

1/4 teaspoon salt

1/2 cup unsweetened applesauce

6 tablespoons stick butter, softened

2 eggs

1 teaspoon vanilla

* May substitute 8 packets Equal sweetener

** May substitute 24 packets Equal sweetener

Directions

For Chocolate Chip Dough, beat 1/3 cup butter with electric mixer until fluffy. Beat in 1 egg and 1 teaspoon vanilla until blended. Mix in 1/3 cup Equal* and brown sugar until combined. Combine 1 cup flour, baking soda, and 1/4 teaspoon salt. Mix into butter mixture.

Stir in chocolate chips. Form dough into circle about 1/2-inch thick. Wrap tightly in plastic wrap and freeze while preparing Fudge Nut Filling.

For Fudge Nut Filling, combine 1 cup Equal**, 3/4 cup flour, cocoa, nuts, baking powder and 1/4 teaspoon salt. Beat applesauce, 6 tablespoons butter, 2 eggs and 1 teaspoon vanilla until blended. Stir in combined flour mixture until well blended.

Remove Chocolate Chip Dough from freezer. Spread approximately 1 rounded tablespoonful of dough in each of 24 mini-muffin pans. Fill each with Fudge Nut Filling to top of cup.

Bake in preheated 350F oven 15 to 18 minutes or until wooden pick inserted in center comes out clean. Let cool in muffin pans about 5 minutes. Remove from pans and cool completely on wire racks.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 138; Fat: 8 g; Sodium: 106 mg; Cholesterol: 41 mg; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 starch, 1-1/2 fat

SPICED APPLE PUDDING

Recipe Yield: Servings: 4 (1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 starch; 1 fruit

CRUSTLESS SWEET POTATO PIE

This is from Everyday Diabetic Recipes, and begins, "There's no reason to feel left out during the holidays! Our homemade sweet potato pie recipe makes a great addition to your Thanksgiving menu. Best part? We use real sweet potatoes to make our Crustless Sweet Potato Pie, so you can enjoy a truly authentic taste!"

Cook Time: 1 hour 35 minutes; Serves 10

To view this online, go to https://www.everydaydiabeticrecipes.com/Pie/Crustless-Sweet-Potato-Pie.

Ingredients

2 pounds sweet potatoes (about 4 medium)

1/2 cup skim milk

1 tablespoon sugar-free maple syrup

1/2 cup brown sugar

2 eggs

1 tablespoon light margarine, softened

1 teaspoon cinnamon

1 teaspoon vanilla extract

Directions

Preheat oven to 400 degrees F. Coat a 9-inch pie plate with cooking spray.

Place potatoes on a baking sheet and bake 50 to 60 minutes, or until tender. Let cool 10 minutes, then scoop out pulp and place in a large bowl.

Add remaining ingredients to bowl; beat with an electric mixer until smooth. Pour mixture into pie plate. Reduce oven to 350 degrees.

Bake 45 to 50 minutes, or until knife inserted in center comes out clean. Let cool, then cover and refrigerate until ready to serve.

Notes

Give this pie an extra-special touch by adding a dollop of sugar-free whipped topping!

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

NECTARINE AND BERRY TART

Recipe Yield: Yield: 8 servings

Source: Equal

Recipe and image appear courtesy of Equal.

View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Notes:

A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

Desserts

When one of my family members was diagnosed with diabetes, we both figured that desserts were officially out of the question. Fortunately, it turns out that's not the case. With a few modifications (and a bit of moderation), desserts are back on the table.

To that end, check out these six diabetic-friendly desserts, including the Chocolate Cherry Tarts and a Crustless Sweet Potato Pie. Enjoy!

ORANGE DREAM ANGEL CAKE

This is from Everyday Diabetic Recipes, and begins, "This cake is so light and so refreshing you'll think you've stepped into a dream. Truth is, our Orange Dream Angel Cake reminds us of those orange and cream pops we dream about in the summertime. You and your gang are going to love this no-bake dessert!"

Chill Time: 2 hours; Serves: 15; Serving Size: 1 (2-1/2 x 3-inch) piece

To view this online, go to https://www.everydaydiabeticrecipes.com/Cakes/Orange-Dream-Angel-Cake.

Ingredients

1 (10-inch) prepared angel food cake, cut into 15 slices

1 (.3-ounce) package sugar-free orange gelatin

3/4 cup boiling water

1/2 cup cold water

1 (1-ounce) package sugar-free instant vanilla pudding mix

1-1/2 cup fat-free milk

2 teaspoons orange zest

1 (8-ounce) container fat-free frozen whipped topping, thawed

1 orange, cut into slices for garnish

Directions

In a 9- x 13-inch baking dish, arrange cake slices.

In a medium bowl, dissolve gelatin in boiling water and stir in cold water. Slowly pour over cake, then refrigerate 1 hour.

In a large bowl, whisk vanilla pudding mix and milk until thickened. Stir in orange zest and whipped topping. Evenly spread over cake.

Cover and refrigerate 1 hour, or until ready to serve. Garnish with orange slices.

CHOCOLATE CHIP FUDGIE CUPS

This is from Diabetic Gourmet, and begins, "This cookie has something for everyone. The crust is chocolate chip cookie dough; the filling is a rich brownie. They are a little more involved to make, but well worth the effort."

Recipe Yield: Yield: makes 2 dozen

Source: Equal

Recipe and image appear courtesy of Equal.

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-fudgie-cups.

Ingredients

Chocolate Chip Dough:

1/3 cup stick butter, softened

1 egg

1 teaspoon vanilla

1/3 cup Equal Spoonful*

1/3 cup firmly packed brown sugar

1 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup mini semi-sweet chocolate chips

Fudge Nut Filling:

1 cup Equal Spoonful**

3/4 cup all-purpose flour

6 tablespoons unsweetened cocoa

1/3 cup chopped nuts

1 teaspoon baking powder

1/4 teaspoon salt

1/2 cup unsweetened applesauce

6 tablespoons stick butter, softened

2 eggs

1 teaspoon vanilla

* May substitute 8 packets Equal sweetener

** May substitute 24 packets Equal sweetener

Directions

For Chocolate Chip Dough, beat 1/3 cup butter with electric mixer until fluffy. Beat in 1 egg and 1 teaspoon vanilla until blended. Mix in 1/3 cup Equal* and brown sugar until combined. Combine 1 cup flour, baking soda, and 1/4 teaspoon salt. Mix into butter mixture.

Stir in chocolate chips. Form dough into circle about 1/2-inch thick. Wrap tightly in plastic wrap and freeze while preparing Fudge Nut Filling.

For Fudge Nut Filling, combine 1 cup Equal**, 3/4 cup flour, cocoa, nuts, baking powder and 1/4 teaspoon salt. Beat applesauce, 6 tablespoons butter, 2 eggs and 1 teaspoon vanilla until blended. Stir in combined flour mixture until well blended.

Remove Chocolate Chip Dough from freezer. Spread approximately 1 rounded tablespoonful of dough in each of 24 mini-muffin pans. Fill each with Fudge Nut Filling to top of cup.

Bake in preheated 350F oven 15 to 18 minutes or until wooden pick inserted in center comes out clean. Let cool in muffin pans about 5 minutes. Remove from pans and cool completely on wire racks.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 138; Fat: 8 g; Sodium: 106 mg; Cholesterol: 41 mg; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 starch, 1-1/2 fat

SPICED APPLE PUDDING

Recipe Yield: Servings: 4 (1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 starch; 1 fruit

CRUSTLESS SWEET POTATO PIE

This is from Everyday Diabetic Recipes, and begins, "There's no reason to feel left out during the holidays! Our homemade sweet potato pie recipe makes a great addition to your Thanksgiving menu. Best part? We use real sweet potatoes to make our Crustless Sweet Potato Pie, so you can enjoy a truly authentic taste!"

Cook Time: 1 hour 35 minutes; Serves 10

To view this online, go to https://www.everydaydiabeticrecipes.com/Pie/Crustless-Sweet-Potato-Pie.

Ingredients

2 pounds sweet potatoes (about 4 medium)

1/2 cup skim milk

1 tablespoon sugar-free maple syrup

1/2 cup brown sugar

2 eggs

1 tablespoon light margarine, softened

1 teaspoon cinnamon

1 teaspoon vanilla extract

Directions

Preheat oven to 400 degrees F. Coat a 9-inch pie plate with cooking spray.

Place potatoes on a baking sheet and bake 50 to 60 minutes, or until tender. Let cool 10 minutes, then scoop out pulp and place in a large bowl.

Add remaining ingredients to bowl; beat with an electric mixer until smooth. Pour mixture into pie plate. Reduce oven to 350 degrees.

Bake 45 to 50 minutes, or until knife inserted in center comes out clean. Let cool, then cover and refrigerate until ready to serve.

Notes

Give this pie an extra-special touch by adding a dollop of sugar-free whipped topping!

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

NECTARINE AND BERRY TART

Recipe Yield: Yield: 8 servings

Source: Equal

Recipe and image appear courtesy of Equal.

View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Notes:

A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

Friday Recipes

It's finally Friday. (Yay!) Here are six yummy diabetic recipes to help you through the weekend, including Orange Tapioca and Middle Eastern-Style Chicken. 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

NECTARINE AND BERRY TART

Recipe Yield: Serves 8

View online with photo: https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart

Print version: https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart/print/

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425F oven 35 to 40 minutes or until crust is golden and fruit is tender.

Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g; Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

CHILE CORN PUDDING

Recipe Yield: Serves 6.

https://diabeticgourmet.com/diabetic-recipes/chile-corn-pudding

Ingredients

2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained

4 eggs

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon cayenne (ground red pepper)

1 (3-oz) can chopped green chiles, drained

1 cup milk

Directions

Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.

Notes: This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.

Nutritional Information Per Serving: Calories: 70; Sodium: 350 mg; Protein: 4 g; Carbohydrates: 4 g; Diabetic Exchanges: 1 Vegetable

ORANGE TAPIOCA

https://diabeticgourmet.com/diabetic-recipes/orange-tapioca

Recipe Yield: Serves: 4 (1 Serving = 1/2 Cup)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

1-1/2 cup fat-free milk

3 tablespoons quick-cooking tapioca

1 large egg, beaten, or 1/4 cup egg substitute

1 tablespoon sugar

Pinch of salt

1/2 cup orange juice

1/2 teaspoon pure vanilla extract

1 orange, peeled, seeded, and diced

Directions

Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.

Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.

Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.

Nutrition Facts Per Serving: Calories: 117; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Other Carbohydrate

MIDDLE EASTERN-STYLE CHICKEN

Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

(14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat

BEAN AND VEGETABLE STEW

Recipe Yield: 6 Servings (about 1-1/3 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

View online: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew

Print version: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew/print/

Ingredients

1 cup chopped onion

1 medium Idaho potato, unpeeled, cut into 1-inch cubes

1 large sweet potato, peeled, cut into 1-inch cubes

3/4 cup chopped green bell pepper

1 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon flour

1-1/2 cups reduced-sodium vegetable broth

1 can (15 ounces) black beans, rinsed, drained

1 can (16 ounces) tomato wedges, undrained

3/4 teaspoon dried sage leaves

Salt and pepper, to taste

Directions

Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.

Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.

Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 209; Fat: 5.5 g; Sodium: 493 mg; Protein: 7.7 g; Carbohydrates: 39 g

Diabetic Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Veggie Patch Soup and Meringue Tartlets with Pears and Shaved Chocolate. Enjoy!

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas

Recipe Yield: Yield: 16 appetizers

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

SUMMER GARDEN PILAF

Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf

Ingredients

1 tablespoon extra virgin olive oil or canola oil

1 cup plus 2 tablespoons (1/3-inch dice) zucchini

1 cup fresh or frozen whole kernel corn

1/2 cup chopped red bell pepper

1/2 cup chopped onion

1/2 teaspoon dried oregano

3 cups cooked brown rice

Scant 1/2 teaspoon salt

Directions

Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)

Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.

Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

SUMMER RATATOUILLE

Recipe Yield: Yield: 4 (1 cup) servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

NECTARINE AND BERRY TART

Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Notes:

A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate

Ingredients

1 cup water

1 cup orange juice without pulp

2 cloves

4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)

1 Tbsp. plus 1/4 cup sugar, divided

4 large, room temperature egg whites

Dash of cream of tartar

Dash of salt

2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar

Directions

Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.

In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.

In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.

When ready to serve, gently peel the meringues off the parchment paper.

Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.

Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Veggie Patch Soup and Meringue Tartlets with Pears and Shaved Chocolate. Enjoy!

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas

Recipe Yield: Yield: 16 appetizers

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

SUMMER GARDEN PILAF

Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf

Ingredients

1 tablespoon extra virgin olive oil or canola oil

1 cup plus 2 tablespoons (1/3-inch dice) zucchini

1 cup fresh or frozen whole kernel corn

1/2 cup chopped red bell pepper

1/2 cup chopped onion

1/2 teaspoon dried oregano

3 cups cooked brown rice

Scant 1/2 teaspoon salt

Directions

Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)

Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.

Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

SUMMER RATATOUILLE

Recipe Yield: Yield: 4 (1 cup) servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

NECTARINE AND BERRY TART

Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Notes:

A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate

Ingredients

1 cup water

1 cup orange juice without pulp

2 cloves

4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)

1 Tbsp. plus 1/4 cup sugar, divided

4 large, room temperature egg whites

Dash of cream of tartar

Dash of salt

2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar

Directions

Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.

In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.

In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.

When ready to serve, gently peel the meringues off the parchment paper.

Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.

Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g

Friday Recipes

It's finally Friday. (Yay!) Here are six yummy diabetic recipes to help you through the weekend, including Orange Tapioca and Middle Eastern-Style Chicken. 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

NECTARINE AND BERRY TART

Recipe Yield: Serves 8

View online with photo: https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart

Print version: https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart/print/

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425F oven 35 to 40 minutes or until crust is golden and fruit is tender.

Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g; Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

CHILE CORN PUDDING

Recipe Yield: Serves 6.

https://diabeticgourmet.com/diabetic-recipes/chile-corn-pudding

Ingredients

2 cups fresh corn kernels(10 ears) OR 1 16-oz. can corn kernels, drained

4 eggs

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 teaspoon cayenne (ground red pepper)

1 (3-oz) can chopped green chiles, drained

1 cup milk

Directions

Heat oven to 350 degrees F. In large bowl, beat together all ingredients. Pour into greased 6-cup baking dish, bake for 45-50 minutes, until knife inserted in center comes out clean. Serve warm or at room temperature.

Notes: This cream corn pudding is a sturdy custard that makes a great mate to a grilled pork roast. It can be served warm or close to room temperature. Leftovers should be covered and refrigerated.

Nutritional Information Per Serving: Calories: 70; Sodium: 350 mg; Protein: 4 g; Carbohydrates: 4 g; Diabetic Exchanges: 1 Vegetable

ORANGE TAPIOCA

https://diabeticgourmet.com/diabetic-recipes/orange-tapioca

Recipe Yield: Serves: 4 (1 Serving = 1/2 Cup)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

1-1/2 cup fat-free milk

3 tablespoons quick-cooking tapioca

1 large egg, beaten, or 1/4 cup egg substitute

1 tablespoon sugar

Pinch of salt

1/2 cup orange juice

1/2 teaspoon pure vanilla extract

1 orange, peeled, seeded, and diced

Directions

Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.

Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.

Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.

Nutrition Facts Per Serving: Calories: 117; Fat: 1 g; Sodium: 98 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Other Carbohydrate

MIDDLE EASTERN-STYLE CHICKEN

Yield: 10 servings

Source: The Diabetes Snack Munch Nibble Nosh Book

View online: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken

Print version: https://diabeticgourmet.com/diabetic-recipes/middle-eastern-style-chicken/print/

Ingredients

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces

2 cups frozen mixed pepper and onion stir-fry

2 garlic cloves, minced

2 teaspoons olive oil

1 cup fat-free, low-sodium or regular chicken broth

(14-1/2 ounce) can low-sodium or regular diced tomato

1/2 cup dark raisins

1 large bay leaf

1-1/2 teaspoons dried thyme leaves

1 teaspoon cumin

1/4 teaspoon allspice

1/8 teaspoon cloves

1/8 teaspoon black pepper

Salt to taste (optional)

Directions

In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.

Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.

Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).

Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.

Nutritional Information Per Serving: Calories: 99; Fat: 2 g; Fiber: 1 g; Sodium: 106 mg; Cholesterol: 27 mg; Protein: 11 g; Carbohydrates: 9 g; Sugars: 7 g; Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat

BEAN AND VEGETABLE STEW

Recipe Yield: 6 Servings (about 1-1/3 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

View online: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew

Print version: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew/print/

Ingredients

1 cup chopped onion

1 medium Idaho potato, unpeeled, cut into 1-inch cubes

1 large sweet potato, peeled, cut into 1-inch cubes

3/4 cup chopped green bell pepper

1 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon flour

1-1/2 cups reduced-sodium vegetable broth

1 can (15 ounces) black beans, rinsed, drained

1 can (16 ounces) tomato wedges, undrained

3/4 teaspoon dried sage leaves

Salt and pepper, to taste

Directions

Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.

Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.

Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 209; Fat: 5.5 g; Sodium: 493 mg; Protein: 7.7 g; Carbohydrates: 39 g

Diabetic Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

Meatless Monday

If it's Monday (and my calendar indicates that it is), then it's time for another Meatless Monday. Today's offerings include Spinach Vegetable Kugel and Baked Apples Burnette. Enjoy!

SPRING VEGETABLE PILAF

Recipe Yield: Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Book Title: Secrets of Good-Carb Low-Carb Living

View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g

Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

NECTARINE AND BERRY TART

This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”

Recipe Yield: Yield: 8 servings

Source: Equal

Recipe and image appear courtesy of Equal.

View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

GRANNY SMITH APPLE TART

Yield: 1 tart (8 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml

Ingredients

1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)

3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced

2 teaspoons fresh lemon juice

1/4 cup packed brown sugar

1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream

1 tablespoon quick-cooking tapioca

1-1/2 teaspoons ground cinnamon

2 teaspoons granulated sugar

Directions

Preheat the oven to 350 degrees F.

Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.

Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.

In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.

Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.

Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.

Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g

Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat

BAKED APPLES BURNETTE

Yield: 4 servings

View online: http://diabeticgourmet.com/recipes/html/743.shtml

Source: Light and Easy Diabetes Cuisine

Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Ingredients

4 MacIntosh or Rome apples

2 tablespoons raisins

1 tablespoon sunflower seeds

1/2 teaspoon ground cinnamon

1/4 teaspoon freshly grated nutmeg

Few drops pure vanilla extract

1/4 cup water

1 tablespoon frozen orange juice concentrate

Directions

Preheat oven to 375 degrees F.

Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.

Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.

Place apples in a baking dish and add water mixed with orange juice.

Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.

Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g

Diabetic Exchanges: 1-1/2 Fruit

GRILLED PANZANELLA

Recipe Yield: Makes 6 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-panzanella.

Ingredients

4 garlic cloves, minced

1/2 tsp. Dijon mustard

2 Tbsp. white wine vinegar

1/4 cup extra virgin olive oil

Salt and freshly ground pepper to taste

15 fresh basil leaves, chopped coarsely

1 medium cucumber, seeded (or English cucumber) washed, sliced into 1/2-inch pieces

3 large ripe tomatoes, cut into 1-inch cubes

2 Tbsp. green olives, pitted and chopped (capers may be substituted)

1 medium red bell pepper, seeded and quartered

1/2 large red onion, cut in half and then 1/4 inch slices

1/2 small loaf crusty whole-grain French or Italian bread, cut into 1-inch slices, halved

Directions

In mixing bowl whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.

In large bowl gently combine basil, cucumber, tomatoes and olives.

Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.

Remove from grill. On cutting board, slice peppers into 1/2-inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.

Toast both sides of bread until nicely browned.

On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.

Nutritional Information Per Serving: Calories: 193; Fat: 11 g; Saturated Fat: 2 g; Sodium: 187 mg; Protein: 4 g; Carbohydrates: 22 g

SPINACH VEGETABLE KUGEL

The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6

Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package (300g) fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g

Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

Dessert

Ever want something just a little snacky? If you're like many of us, you probably do. Here are six diabetic-friendly desserts to try, including Really Raspberry Parfaits and Granny Smith Apple Tarts. Enjoy!

NECTARINE AND BERRY TART

This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”

Recipe Yield: Yield: 8 servings

Source: Equal

Recipe and image appear courtesy of Equal.

View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

REALLY RASPBERRY PARFAITS

Recipe Yield: Yield: 4 servings

Source: Diabetic Dream Desserts

Book Title: Diabetic Dream Desserts

View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.

Ingredients

1 cup light raspberry yogurt

1/2 cup nonfat or light whipped topping

2 cups fresh raspberries, rinsed and patted dry

2 tablespoons sliced almonds

Directions

Place the yogurt in a bowl and fold in the whipped topping.

Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.

Top the berries in each glass with 3 tablespoons of the yogurt mixture.

Repeat the layers and top each serving with a sprinkling of almonds.

Serve immediately.

Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat

MELON BANANA SORBET

The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”

Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml

Ingredients

1 small cantaloupe, peeled, seeded, and cut into chunks

1 banana, sliced

1/4 cup Splenda Sugar Blend

2 tablespoons corn syrup

2 teaspoons creme de menthe liqueur

1 tablespoon fresh lime juice

2 teaspoons grated lime peel

1/4 teaspoon ground cinnamon

Directions

In a food processor or blender, combine all ingredients.

Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.

Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.

Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g

MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate

Ingredients

1 cup water

1 cup orange juice without pulp

2 cloves

4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)

1 Tbsp. plus 1/4 cup sugar, divided

4 large, room temperature egg whites

Dash of cream of tartar

Dash of salt

2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar

Directions

Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.

In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.

In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.

When ready to serve, gently peel the meringues off the parchment paper.

Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.

Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g

GRANNY SMITH APPLE TART

Yield: 1 tart (8 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml

Ingredients

1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)

3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced

2 teaspoons fresh lemon juice

1/4 cup packed brown sugar

1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream

1 tablespoon quick-cooking tapioca

1-1/2 teaspoons ground cinnamon

2 teaspoons granulated sugar

Directions

Preheat the oven to 350 degrees F.

Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.

Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.

In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.

Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.

Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.

Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g

Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat

BAKED APPLES BURNETTE

Yield: 4 servings

View online: http://diabeticgourmet.com/recipes/html/743.shtml

Source: Light and Easy Diabetes Cuisine

Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Ingredients

4 MacIntosh or Rome apples

2 tablespoons raisins

1 tablespoon sunflower seeds

1/2 teaspoon ground cinnamon

1/4 teaspoon freshly grated nutmeg

Few drops pure vanilla extract

1/4 cup water

1 tablespoon frozen orange juice concentrate

Directions

Preheat oven to 375 degrees F.

Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.

Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.

Place apples in a baking dish and add water mixed with orange juice.

Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.

Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g

Diabetic Exchanges: 1-1/2 Fruit

Meatless Monday

It's time for another Meatless Monday. Today's offerings include Veggie Patch Soup and Meringue Tartlets with Pears and Shaved Chocolate. Enjoy!

Note: There's no Double-Post Monday post today. Maybe next week...

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas

Recipe Yield: Yield: 16 appetizers

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

SUMMER GARDEN PILAF

Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf

Ingredients

1 tablespoon extra virgin olive oil or canola oil

1 cup plus 2 tablespoons (1/3-inch dice) zucchini

1 cup fresh or frozen whole kernel corn

1/2 cup chopped red bell pepper

1/2 cup chopped onion

1/2 teaspoon dried oregano

3 cups cooked brown rice

Scant 1/2 teaspoon salt

Directions

Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)

Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.

Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

SUMMER RATATOUILLE

Recipe Yield: Yield: 4 (1 cup) servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

NECTARINE AND BERRY TART

Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Notes:

A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE

Recipe Yield: Yield: Makes 8 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate

Ingredients

1 cup water

1 cup orange juice without pulp

2 cloves

4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)

1 Tbsp. plus 1/4 cup sugar, divided

4 large, room temperature egg whites

Dash of cream of tartar

Dash of salt

2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar

Directions

Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.

In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.

In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.

When ready to serve, gently peel the meringues off the parchment paper.

Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.

Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g

Meatless Monday

It's time for another Meatless Monday, where we check out recipes that are both vegetarian and diabetic-friendly. Today's offerings include Cheese Lasagna and Nectarine and Berry Tart. Enjoy!

VEGETABLE AND BEAN SOUP

Yield: 6 servings

Online: http://diabeticgourmet.com/recipes/html/900.shtml

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetable broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

3 tablespoon olive oil

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

BUTTERSCOTCH OATMEAL COOKIES

Yield: about 4 dozen cookies

Serving size: 1 cookie

Online: http://diabeticgourmet.com/recipes/html/1082.shtml

Ingredients

1-1/4 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

1 cup (2 sticks) butter or margarine, softened

1/3 cup Splenda Sugar Blend for Baking

3/4 cup packed brown sugar

2 large eggs

1 teaspoon vanilla extract or grated peel of 1 orange

3 cups quick or old-fashioned oats

1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels

Directions

Preheat oven to 375F.

Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.

Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g

SPRING VEGETABLE PILAF

Recipe Yield: Yield: 7 servings

Source: Secrets of Good-Carb Low-Carb Living

Book Title: Secrets of Good-Carb Low-Carb Living

View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.

Ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped yellow onion

1 teaspoon dried savory or fines herbes

1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)

1/2 cup diced red bell pepper

1/2 cup frozen green peas, thawed

1 teaspoon fresh or jarred minced garlic

3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)

Scant 1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.

Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.

Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.

Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g

Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

CHEESE LASAGNA

Servings: 3

Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml

Ingredients

6 ounces whole wheat lasagna noodles

1/2 cup tomato sauce

1 cup onion, bell pepper and mushrooms (mix of all three)

1-1/2 cups low-fat cottage cheese

2 eggs

2 tablespoons Parmesan cheese

3 ounces grated mozzarella cheese

Directions

Cook lasagna noodles in boiling water until tender. Drain and set aside.

Combine tomato sauce and chopped onions, peppers and mushrooms.

Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.

Preheat oven to 350F.

In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.

Bake for 25 minutes, then serve hot.

Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g

Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable

NECTARINE AND BERRY TART

This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”

Recipe Yield: Yield: 8 servings

Source: Equal

Recipe and image appear courtesy of Equal.

View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal ® Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g

Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

GRANNY SMITH APPLE TART

Yield: 1 tart (8 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml

Ingredients

1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)

3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced

2 teaspoons fresh lemon juice

1/4 cup packed brown sugar

1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream

1 tablespoon quick-cooking tapioca

1-1/2 teaspoons ground cinnamon

2 teaspoons granulated sugar

Directions

Preheat the oven to 350 degrees F.

Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.

Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.

In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.

Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.

Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.

Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g

Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat