We're half-way through the week. Here are six diabetic-friendly recipes to help you through the day, including Curry Chicken and Old-Fashioned Baked Custard. Enjoy!
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at:
http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $
Servings: 6 - Difficulty Level: 1
Find this recipe at:
http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Showing posts with label Old-Fashioned Baked Custard. Show all posts
Showing posts with label Old-Fashioned Baked Custard. Show all posts
Wednesday, July 19, 2023
Thursday, April 22, 2021
Thursday Recipes
We're almost to the end of the week. Here are six yummy diabetic recipes to help you through the day, including Chicken Gyros and Old-Fashioned Baked Custard. Enjoy!
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
LEMON-ROSEMARY CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Book Title: The All New Good Housekeeping Cookbook
You can view this online at https://diabeticgourmet.com/diabetic-recipes/lemon-rosemary-chicken-breasts.
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Lean Meat
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros.
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
BUFFALO SOFT TACOS
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos.
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
LEMON-ROSEMARY CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Book Title: The All New Good Housekeeping Cookbook
You can view this online at https://diabeticgourmet.com/diabetic-recipes/lemon-rosemary-chicken-breasts.
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Lean Meat
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros.
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
Friday, March 19, 2021
Friday Recipes
It's finally Friday. Here are six recipes to help you through the weekend, including Teriyaki Turkey Burgers and Old-Fashioned Baked Custard. Enjoy!
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
LEMON-ROSEMARY CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Book Title: The All New Good Housekeeping Cookbook
You can view this online at https://diabeticgourmet.com/diabetic-recipes/lemon-rosemary-chicken-breasts.
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Lean Meat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of Recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
LEMON-ROSEMARY CHICKEN BREASTS
Recipe Yield: Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Book Title: The All New Good Housekeeping Cookbook
You can view this online at https://diabeticgourmet.com/diabetic-recipes/lemon-rosemary-chicken-breasts.
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Lean Meat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of Recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
Wednesday, February 10, 2021
Desserts
There was a time, years ago, when I thought desserts were not diabetic friendly. But that's so not true. Granted, like everything else, you have to approach desserts with the idea of moderation in mind. We're talking one piece of pie (and no, that one piece of pie should not be the entire 9-inch pie!), etc.
With that in mind, here are six yummy dessert recipes to add a little nice to your week, including Peach Melba and Old-Fashioned Baked Custard. Enjoy!
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/meringue-cookies.
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: 1/2 Other Carbohydrate
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba.
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4; Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
With that in mind, here are six yummy dessert recipes to add a little nice to your week, including Peach Melba and Old-Fashioned Baked Custard. Enjoy!
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/meringue-cookies.
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: 1/2 Other Carbohydrate
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba.
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4; Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
Monday, January 18, 2021
Meatless Monday
It's time for another Meatless Monday, where we check out food that is both vegetarian and diabetic-friendly. Today's offerings include Teriyaki Sesame Vegetables and Easy Vegan Tempeh Chili. Enjoy!
TWO BEAN CHILI
Recipe Yield: Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/two-bean-chili.
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Fat: 2 g; Sodium: 238 mg; Protein: 9 g; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-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
TWO BEAN CHILI
Recipe Yield: Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/two-bean-chili.
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Fat: 2 g; Sodium: 238 mg; Protein: 9 g; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts.
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-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
Friday, October 19, 2018
Friday Recipes
It's finally Friday, time to get ready for the weekend. Today's six recipes include Honey-Mustard Chicken Wings and Chili Banzos should help you through the weekend very nicely. Enjoy!
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled. Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
CHILI BANZOS
Recipe Yield: Yield: 8 Servings (1/4 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chili-banzos.
Ingredients
2 cans (15 ounces each) garbanzo beans
Olive oil cooking spray
1 tablespoon reduced-sodium Worcestershire sauce
1-2 teaspoons chili powder
1-2 teaspoons garlic powder
1-2 teaspoons onion powder
1 teaspoon paprika
2-3 dashes hot pepper sauce
Salt, to taste
Directions
Rinse beans, drain, and dry well on paper toweling.
Arrange beans in large skillet; spray generously with cooking spray. Cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Remove from heat.
Combine Worcestershire sauce, spices, and hot pepper sauce; pour over beans and stir to coat evenly. Sprinkle lightly with salt.
Transfer beans to jelly roll pan; bake at 325 degrees F. until beans are very crisp on the outside, 20 to 25 minutes, stirring twice. Cool; store in airtight container.
Nutritional Information Per Serving: Calories: 109; Fat: 2 g; Sodium: 440 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 Bread
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled. Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
Thursday, October 11, 2018
Desserts!
Who doesn't occasionally love something slightly decadent? Desserts just seem to hit the spot once in a while, don't they?
Today's six yummy desserts are sure to find a place in your meal rotation, including Strawberry Frost and Double Chocolate Brownies. Enjoy!
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
ICED MOCHA SHERBET
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
STRAWBERRY FROST
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-frost.
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g;Sodium: 72 mg; Cholesterol: 6 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Milk, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
PEAR CUSTARD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pear-custard.
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g
Diabetic Exchanges: 1 Carbohydrate, 1 Fat
DOUBLE CHOCOLATE BROWNIES
Recipe Yield: Yield: 16 brownies
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Notes:
Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 starch, 1 fat
Today's six yummy desserts are sure to find a place in your meal rotation, including Strawberry Frost and Double Chocolate Brownies. Enjoy!
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
ICED MOCHA SHERBET
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
STRAWBERRY FROST
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-frost.
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Fat: 1 g;Sodium: 72 mg; Cholesterol: 6 mg; Protein: 5 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Milk, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
PEAR CUSTARD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pear-custard.
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g
Diabetic Exchanges: 1 Carbohydrate, 1 Fat
DOUBLE CHOCOLATE BROWNIES
Recipe Yield: Yield: 16 brownies
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/double-chocolate-brownies
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Notes:
Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 starch, 1 fat
Wednesday, September 12, 2018
Wednesday Recipes
We're half-way through the work week; can the weekend be that far behind?
Here are six yummy recipes to help you through the day, including Asparagus Spears with Citrus-Ginger Dip and Old-Fashioned Baked Custard. Enjoy!
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
SPINACH AND ONION SOUP
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-onion-soup
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Fat: 6 g; Fiber: 3 g; Sodium: 1011 mg; Protein: 6 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
Here are six yummy recipes to help you through the day, including Asparagus Spears with Citrus-Ginger Dip and Old-Fashioned Baked Custard. Enjoy!
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
SPINACH AND ONION SOUP
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-onion-soup
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Fat: 6 g; Fiber: 3 g; Sodium: 1011 mg; Protein: 6 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
Tuesday, August 28, 2018
Desserts!
If you're like many of us, when you or a loved one were diagnosed with diabetes, you figured that everything that tasted good was going to be off limits, especially desserts.
Thank goodness, that's not true, as these six desserts prove, including Custard Peach Tart and Individual Miniature Cheesecakes.
Note: Yes, there are many more delicious snack foods to try. Just check through this blog, or go to Diabetic Gourmet, Diabetes Self Management, or Diabetic Connect, for starters.
Enjoy!
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
Thank goodness, that's not true, as these six desserts prove, including Custard Peach Tart and Individual Miniature Cheesecakes.
Note: Yes, there are many more delicious snack foods to try. Just check through this blog, or go to Diabetic Gourmet, Diabetes Self Management, or Diabetic Connect, for starters.
Enjoy!
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slicesServing Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
CUSTARD PEACH TART
This is from Diabetes Self-Management, and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/custard-peach-tart/. Yield: 8 servings.
Ingredients
1 cup all-purpose flour
1/4 teaspoon plus 1/8 teaspoon salt, divided
4 tablespoons cold margarine, cut into pieces
2 to 3 tablespoons cold water
1 egg, separated
2 eggs
3 tablespoons sugar substitute*
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 cup fat-free (skim) milk
Fat-free whipped topping (optional)
Caramel syrup (optional)
3/4 package (12 ounces) frozen unsweetened peach slices, thawed and drained
Directions
Preheat oven to 400°F. Combine flour and 1/4 teaspoon salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in 2 tablespoons water just until moistened, adding additional water if necessary. Shape dough into disc.
Roll out dough into 11-inch circle on lightly floured surface. Place dough in 9-inch tart pan with removable bottom. Turn under edge of dough. Pierce bottom and side of dough with fork. Beat egg white with fork; lightly brush egg white onto bottom and side of crust. Discard remaining egg white. Place tart pan on baking sheet. Bake 10 minutes. Cool in pan on wire rack.
Meanwhile, whisk egg yolk, 2 eggs, sugar substitute, vanilla, nutmeg, and remaining 1/8 teaspoon salt in large bowl until blended. Microwave milk 1 minute on HIGH or until hot. (Do not boil.) Whisk milk into egg mixture until blended. Arrange peach slices in crust; pour egg mixture over peaches.
Bake 25 to 27 minutes or until set. Remove to wire rack; cool to room temperature. Refrigerate at least 2 hours or until chilled. Serve with whipped topping and caramel sauce, if desired.
*Note: This recipe was tested with sucralose-based sugar substitute.
Nutrition Facts Per Serving: Calories: 130 calories, Carbohydrates: 14 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 165 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1 Fat.
Friday, August 10, 2018
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Chicken Fajitas and Old-Fashioned Baked Custard. Enjoy!
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
CHICKEN FAJITAS
Yield: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-fajitas
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 350 mg; Protein: 17 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
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