Today's yummy offerings include Texas Red Chili and Chocolate Chip Pumpkin Muffins. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g
Showing posts with label New England Baked Beans. Show all posts
Showing posts with label New England Baked Beans. Show all posts
Tuesday, June 9, 2020
Tuesday, June 2, 2020
Tuesday Recipes
It's already June. We're almost half-way through the year; summer begins later this month; it's warming up. Where does the time go?
Here are six yummy recipes to help you through the day, including Turkey Casserole and Chocolate Filled Cake Roll. Enjoy!
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
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
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
MINESTRONE SOUP
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml. Yield: 4 servings (about 1 cup each)
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat olive oil in medium pot over medium heat. Add onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes. Add garlic and leek and cook for 1 minute. Add tomato, zucchini, thyme, oregano, and chicken stock. Bring liquid to simmer for 20 minutes. Add spinach and white beans. Return liquid to simmer for 20 minutes. Season with salt and white pepper. Serve immediately & garnish with Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Here are six yummy recipes to help you through the day, including Turkey Casserole and Chocolate Filled Cake Roll. Enjoy!
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
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
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
MINESTRONE SOUP
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml. Yield: 4 servings (about 1 cup each)
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat olive oil in medium pot over medium heat. Add onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes. Add garlic and leek and cook for 1 minute. Add tomato, zucchini, thyme, oregano, and chicken stock. Bring liquid to simmer for 20 minutes. Add spinach and white beans. Return liquid to simmer for 20 minutes. Season with salt and white pepper. Serve immediately & garnish with Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Friday, August 30, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including New England Baked Beans and Almond Biscotti. Enjoy!
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
HEARTY MUSHROOM BARLEY SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup.
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
ROMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/romaine-red-onion-and-fennel-salad-with-tart-lime-dressing.
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
Salad: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving.
Tart Lime Dressing: Combine all ingredients and mix well.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 vegetable and 1 fat
ALMOND BISCOTTI
Recipe Yield: Servings: 32
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-biscotti.
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F.
Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Fat: 1 g; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread; 1/2 Fat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
HEARTY MUSHROOM BARLEY SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup.
Ingredients
2 cups each: low-sodium chicken broth & water
1/2 cup barley
2 carrots, peeled and diced
2 stalks celery, diced
1 onion, chopped
1/2 pound mushrooms, thickly sliced
1/8 tsp pepper
5 ounces frozen peas
8 ounces cooked chicken breast, cubed
1 can (10-3/4oz.) condensed cream of chicken soup
1/2 cup nonfat milk
Directions
In a covered pan, simmer chicken broth, water, and barley for 30 minutes.
Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.
Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 lean meat, 1-1/2 bread
ROMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/romaine-red-onion-and-fennel-salad-with-tart-lime-dressing.
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
Salad: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving.
Tart Lime Dressing: Combine all ingredients and mix well.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 vegetable and 1 fat
ALMOND BISCOTTI
Recipe Yield: Servings: 32
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-biscotti.
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F.
Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Fat: 1 g; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread; 1/2 Fat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
Monday, July 29, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's yummy offerings include Baked Cajun Chicken and Curried Rice. Enjoy!
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg;Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
ENGLISH PEA SOUP
Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup
Ingredients
10 oz pkg frozen English peas
1/4 head lettuce
3 oz fresh lettuce
3 oz fresh spinach leaves
1/2 cup green onions -- chopped
2 tsp chicken bouillion granules
1/8 tsp black pepper
1-1/4 cup water
1/4 cup skim milk
Directions
Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.
Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.
Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch/bread
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
CURRIED RICE
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg;Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
ENGLISH PEA SOUP
Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup
Ingredients
10 oz pkg frozen English peas
1/4 head lettuce
3 oz fresh lettuce
3 oz fresh spinach leaves
1/2 cup green onions -- chopped
2 tsp chicken bouillion granules
1/8 tsp black pepper
1-1/4 cup water
1/4 cup skim milk
Directions
Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.
Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.
Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch/bread
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
CURRIED RICE
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Light and Easy Diabetes Cuisine”, at http://diabeticgourmet.com/book_archive/details/24.shtml. Yield: 6 servings (Makes 2-1/2 - 3 cups)
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In medium-size saucepan, bring broth and rice to boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
Monday, July 22, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Check out the New England Baked Beans, the Light Sour Cream Chicken Enchiladas, as well as the other six yummy recipes. Enjoy!
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g
Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk
LEMON PUDDING CAKE
Recipe Yield: Servings: 6
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.
Ingredients
3 Large eggs, separated
3/4 Cup sugar, divided
2 Tbsp butter or margarine, at room temperature
1 Tbsp grated lemon peel
1 Cup lowfat buttermilk
1/3 Cup lemon juice (fresh)
1/4 Cup all-purpose flour
Directions
Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.
In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.
In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.
Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.
Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g
Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk
LEMON PUDDING CAKE
Recipe Yield: Servings: 6
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.
Ingredients
3 Large eggs, separated
3/4 Cup sugar, divided
2 Tbsp butter or margarine, at room temperature
1 Tbsp grated lemon peel
1 Cup lowfat buttermilk
1/3 Cup lemon juice (fresh)
1/4 Cup all-purpose flour
Directions
Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.
In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.
In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.
Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.
Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
BAKED CAJUN CHICKEN
Servings: 4
Source: Better Homes & Gardens
Find this recipe at: http://diabeticgourmet.com/recipes/html/33.shtml
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Protein: 25 g; Fat: 6 g; Carbohydrates: 0 g; Exchanges: 3 Lean Meat
Friday, June 28, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Strip Steaks with Broiled Asparagus and Chocolate Filled Cake Roll. Enjoy!
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
RED POTATO SALAD
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.
Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g
Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
RED POTATO SALAD
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.
Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g
Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
Thursday, June 20, 2019
Thursday Recipes
Today's yummy six recipes include Strip Steaks with Broiled Asparagus and Easy Vegan Tempeh Chili. Enjoy!
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
Tuesday, June 11, 2019
Tuesday Recipes
Today's yummy offerings include Texas Red Chili and Chocolate Chip Pumpkin Muffins. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
Tuesday, June 4, 2019
Tuesday Recipes
It's already June. We're almost half-way through the year; summer begins later this month; it's warming up. Where does the time go?
Here are six yummy recipes to help you through the day, including Turkey Casserole and Chocolate Filled Cake Roll. Enjoy!
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
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
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
MINESTRONE SOUP
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml. Yield: 4 servings (about 1 cup each)
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat olive oil in medium pot over medium heat. Add onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes. Add garlic and leek and cook for 1 minute. Add tomato, zucchini, thyme, oregano, and chicken stock. Bring liquid to simmer for 20 minutes. Add spinach and white beans. Return liquid to simmer for 20 minutes. Season with salt and white pepper. Serve immediately & garnish with Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Here are six yummy recipes to help you through the day, including Turkey Casserole and Chocolate Filled Cake Roll. Enjoy!
WEST COAST CHICKEN BREAST
Recipe Yield: Serves: 4
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast
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
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
MINESTRONE SOUP
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml. Yield: 4 servings (about 1 cup each)
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat olive oil in medium pot over medium heat. Add onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes. Add garlic and leek and cook for 1 minute. Add tomato, zucchini, thyme, oregano, and chicken stock. Bring liquid to simmer for 20 minutes. Add spinach and white beans. Return liquid to simmer for 20 minutes. Season with salt and white pepper. Serve immediately & garnish with Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
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