It's Meatless Monday, time to try out a day without meat.
Of course, if you're a vegetarian, you know how good (read: yummy and healthy) going vegetarian is. Here are six vegetarian diabetic recipes to help you through the day, including Bean and Vegetable Stew and Stuffed Peppers. Enjoy!
WILD & BROWN RICE WITH EXOTIC MUSHROOMS
From Diabetes Self-Management. Can be viewed online here.
Ingredients
1 2/3 cups packaged unseasoned brown and wild rice blend
6 cups water
1/2 ounce dried porcini or morel mushrooms
3/4 cup boiling water
2 tablespoons margarine
8 ounces cremini (brown) or button mushrooms, sliced
2 cloves garlic, minced
2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup sliced green onions
Directions
Combine rice and water in large saucepan; bring to a boil over high heat. Cover; simmer over low heat until rice is tender (check package for cooking time). Drain, but do not rinse.*
Meanwhile, combine porcini mushrooms and boiling water in small bowl; let stand 30 minutes or until mushrooms are tender. Drain mushrooms, reserving liquid. Chop mushrooms; set aside.
Melt margarine in large, deep skillet over medium heat. Add cremini mushrooms and garlic; cook and stir 5 minutes. Sprinkle thyme, salt, and pepper over mushrooms; cook and stir 1 minute or until mushrooms are tender.
Stir drained rice, porcini mushrooms, and reserved mushroom liquid into skillet; cook and stir over medium-low heat 5 minutes or until hot. Stir in green onions. Garnish, if desired.
*Note: Rice may be prepared up to 3 hours before serving and kept covered at room temperature until added to fresh mushroom mixture.
Yield: 8 servings. Serving size: 1/8 of total recipe.
Nutrition Facts Per Serving: Calories: 175, Carbohydrates: 30 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 304 mg, Fiber: 2 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
BROILED TOMATOES PARMESAN
Recipe Yield: 4 Servings (1/2 tomato)
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan
Print version: https://diabeticgourmet.com/diabetic-recipes/broiled-tomatoes-parmesan/print/
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Fiber: 1 g; Sodium: 62 mg; Cholesterol: 1 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 3 g; Diabetic Exchanges: 1 Vegetable, 1/2 Fat
BEAN AND VEGETABLE STEW
Recipe Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
View online: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew
Print version: https://diabeticgourmet.com/diabetic-recipes/bean-and-vegetable-stew/print/
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Fat: 5.5 g; Sodium: 493 mg; Protein: 7.7 g; Carbohydrates: 39 g
Diabetic Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers.
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2 g
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
Showing posts with label Orzo-Stuffed Eggplant. Show all posts
Showing posts with label Orzo-Stuffed Eggplant. Show all posts
Monday, October 9, 2017
Monday, September 25, 2017
Meatless Monday
It's Meatless Monday, time to try a vegetarian-type day. Of course, if you're already a vegetarian, you know it's a healthy life-style. Either way, here are six yummy vegetarian diabetic recipes to help you through the day, including Stuffed Peppers and Orzo-Stuffed Eggplant. Enjoy!
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
ROASTED CORN WITH CUMIN AND LIME
https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime
Recipe Yield: Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
ROASTED CORN WITH CUMIN AND LIME
https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime
Recipe Yield: Makes 6 servings
Ingredients
1 Tbsp. fresh lime juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Directions
Heat the grill or preheat the oven to 500 degrees.
In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.
Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
GREEN BEANS AND RED ONION SALAD
https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad
Recipe Yield: Serves 4
Ingredients
1 10-oz package French-cut green beans
1/2 red onion, thinly sliced
4 tablespoons non-fat Italian dressing
Directions
Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.
Notes:
This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.
Nutritional Information Per Serving: Calories: 30; Sodium: 150 mg; Protein: 1 g; Carbohydrates: 7 g; Diabetic Exchanges: 1-1/2 Vegetable
CORN AND BLACK BEAN SALAD
https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Note:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
Friday, September 15, 2017
Friday Recipes
It's finally Friday. Yay! And if you're in Florida, like I am, and have had to deal with Hurricane Irma, it's a double yay. What we could use is a couple of relaxing days. And to help you through a hopefully relaxing weekend are six yummy recipes, including One-Post Chicken and Vegetables and Orzo-Stuffed Eggplant. Enjoy!
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
This recipe begins, “The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.”
Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=845
Online version: http://diabeticgourmet.com/recipes/html/845.shtml
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
CRUSTLESS BASQUE QUICHE
This recipe begins, “With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.”
Makes 4 to 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=843
Online version: http://diabeticgourmet.com/recipes/html/843.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F.
Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute.
Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes.
Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend.
Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving.
Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g ; Carbohydrates: 15 g
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
This recipe begins, “The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.”
Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=845
Online version: http://diabeticgourmet.com/recipes/html/845.shtml
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
CRUSTLESS BASQUE QUICHE
This recipe begins, “With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.”
Makes 4 to 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=843
Online version: http://diabeticgourmet.com/recipes/html/843.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F.
Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute.
Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes.
Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend.
Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving.
Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g ; Carbohydrates: 15 g
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
Monday, September 11, 2017
Meatless Monday
It's Meatless Monday, a wonderful way to try a day eating vegetarian food.
Of course, if you're already a vegetarian, you know that you can eat meatless food that's good for you, as well as completely satisfying. The idea of a vegetarian diet as boring is as far off as the idea that diabetic food is boring. It might be challenging, at the beginning, to cook for a day - or the rest of your life - without food, but once you're used to it, it's actually easy.
That said, here are six yummy recipes that fit both into a diabetic and vegetarian lifestyle, including Stuffed Peppers and Black Bean Veggie Burgers. Enjoy!
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers.
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2 g
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
DUTCH APPLE CAKE
Prep Time: 20 Minutes - Cost: $
Servings: 12 - Difficulty Level: 2
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/160.shtml
Ingredients
1/4 cup fruit sweetener**
1/4 cup apple butter or unsweetened apple sauce
1 egg
2/3 cup flour
1/2 tsp baking powder
1/4 tsp salt
1 cup diced apples
1/2 cup chopped nuts
**To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.
Directions
Combine fruit sweetener and apple butter. Beat in egg.
Combine flour, baking powder, and salt. Blend into creamed mixture.
Fold in apples and nuts.
Pour into 8" x 8" pan which has been sprayed with non-stiock coating. Bake for 15-20 minutes at 325°.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat
BAKED CINNAMON APPLESAUCE
This recipe begins, “A unique applesauce that bakes in your oven. Citrus flavors enhance the 2 different apple varieties used. Delicious enough to serve as a healthy dessert.”
Recipe Yield: Makes 12 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce/print/
Ingredients
1 orange
1 lemon
3 pounds Granny Smith apples, peeled, cored, quartered
3 pounds Royal Gala or Braeburn apples, peeled, cored, quartered
3 tablespoons stick butter or margarine, cut into small pieces
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup Equal® Spoonful*
* May substitute 12 packets Equal sweetener
Directions
Grate peel of orange and lemon. Place in 3-quart glass or non-corrosive casserole with cover.
Squeeze juice from orange and lemon; add to grated peel in casserole.
Add apples, butter, cinnamon and nutmeg. Toss to combine.
Cover with casserole lid. Bake in preheated 350F oven 1-1/2 hours.
Remove from oven and let stand covered 30 minutes.
Carefully remove lid. Stir to break up apples. Stir in Equal.
Serve warm or refrigerate, covered, several hours before serving.
Nutritional Information Per Serving: Calories: 129; Fat: 3 g; Sodium: 1 mg; Cholesterol: 8 mg; Carbohydrates: 27 g; Diabetic Exchanges: 2 fruit, 1/2 fat
Of course, if you're already a vegetarian, you know that you can eat meatless food that's good for you, as well as completely satisfying. The idea of a vegetarian diet as boring is as far off as the idea that diabetic food is boring. It might be challenging, at the beginning, to cook for a day - or the rest of your life - without food, but once you're used to it, it's actually easy.
That said, here are six yummy recipes that fit both into a diabetic and vegetarian lifestyle, including Stuffed Peppers and Black Bean Veggie Burgers. Enjoy!
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers.
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2 g
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
DUTCH APPLE CAKE
Prep Time: 20 Minutes - Cost: $
Servings: 12 - Difficulty Level: 2
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/160.shtml
Ingredients
1/4 cup fruit sweetener**
1/4 cup apple butter or unsweetened apple sauce
1 egg
2/3 cup flour
1/2 tsp baking powder
1/4 tsp salt
1 cup diced apples
1/2 cup chopped nuts
**To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.
Directions
Combine fruit sweetener and apple butter. Beat in egg.
Combine flour, baking powder, and salt. Blend into creamed mixture.
Fold in apples and nuts.
Pour into 8" x 8" pan which has been sprayed with non-stiock coating. Bake for 15-20 minutes at 325°.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat
BAKED CINNAMON APPLESAUCE
This recipe begins, “A unique applesauce that bakes in your oven. Citrus flavors enhance the 2 different apple varieties used. Delicious enough to serve as a healthy dessert.”
Recipe Yield: Makes 12 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-cinnamon-applesauce/print/
Ingredients
1 orange
1 lemon
3 pounds Granny Smith apples, peeled, cored, quartered
3 pounds Royal Gala or Braeburn apples, peeled, cored, quartered
3 tablespoons stick butter or margarine, cut into small pieces
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup Equal® Spoonful*
* May substitute 12 packets Equal sweetener
Directions
Grate peel of orange and lemon. Place in 3-quart glass or non-corrosive casserole with cover.
Squeeze juice from orange and lemon; add to grated peel in casserole.
Add apples, butter, cinnamon and nutmeg. Toss to combine.
Cover with casserole lid. Bake in preheated 350F oven 1-1/2 hours.
Remove from oven and let stand covered 30 minutes.
Carefully remove lid. Stir to break up apples. Stir in Equal.
Serve warm or refrigerate, covered, several hours before serving.
Nutritional Information Per Serving: Calories: 129; Fat: 3 g; Sodium: 1 mg; Cholesterol: 8 mg; Carbohydrates: 27 g; Diabetic Exchanges: 2 fruit, 1/2 fat
Tuesday, August 29, 2017
Tuesday Recipes
Here are six yummy recipes to help you through the day, including Bun-Less Cheddar Burgers and Baked Vanilla Custard. Enjoy!
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
BUN-LESS CHEDDAR BURGERS
This recipe begins, “Skip the bun and instead, wrap this juicy cheeseburger in lettuce for a low-carb meal.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/3084-cheddar-turkey-burgers.
Ingredients
1 1/2 pounds lean ground beef
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon black pepper
6 slices of reduced-fat cheddar cheese
6 large lettuce leaves
Directions
In a large bowl, combine all the ingredients except for cheddar cheese and lettuce leaves; mix well. Form into 6 equal-sized patties.
Coat a large skillet with nonstick cooking spray and cook the patties over medium heat for 3 to 4 minutes per side, or until the juices run clear and no pink remains.
Once cooked, remove from skillet and place one slice of cheese on top of each patty.
Add your favorite condiments (onions, tomato slices, pickles, etc.).
Wrap each patty in a lettuce leaf and serve.
Nutritional Facts: Servings: 6; Calories - 182; Total Fat - 5 g; Sat Fat - 3 g; Cholesterol - 86 mg; Sodium - 298 mg; Carbohydrates - 1 g; Dietary Fiber - 0 g; Protein - 33 g
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
BUN-LESS CHEDDAR BURGERS
This recipe begins, “Skip the bun and instead, wrap this juicy cheeseburger in lettuce for a low-carb meal.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/3084-cheddar-turkey-burgers.
Ingredients
1 1/2 pounds lean ground beef
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon black pepper
6 slices of reduced-fat cheddar cheese
6 large lettuce leaves
Directions
In a large bowl, combine all the ingredients except for cheddar cheese and lettuce leaves; mix well. Form into 6 equal-sized patties.
Coat a large skillet with nonstick cooking spray and cook the patties over medium heat for 3 to 4 minutes per side, or until the juices run clear and no pink remains.
Once cooked, remove from skillet and place one slice of cheese on top of each patty.
Add your favorite condiments (onions, tomato slices, pickles, etc.).
Wrap each patty in a lettuce leaf and serve.
Nutritional Facts: Servings: 6; Calories - 182; Total Fat - 5 g; Sat Fat - 3 g; Cholesterol - 86 mg; Sodium - 298 mg; Carbohydrates - 1 g; Dietary Fiber - 0 g; Protein - 33 g
Monday, February 29, 2016
Meatless Monday Diabetic Recipes
Enjoy!
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: (3 ounces)
Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
ORZO-STUFFED EGGPLANT
This comes from Diabetes Self Management. Prep Time: 25 minutes; Cooking Time: 50 minutes; Serves 4, Serving Size: 2 halves.
To view this online, click here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: (3 ounces)
Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
ORZO-STUFFED EGGPLANT
This comes from Diabetes Self Management. Prep Time: 25 minutes; Cooking Time: 50 minutes; Serves 4, Serving Size: 2 halves.
To view this online, click here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
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