You know the routine: If it's Monday (and my calendar indicates that it is), then it's time for another Meatless Monday. Today's offerings include Meatless Tex-Mex Sloppy Joes and Bean and Vegetable Stew. Enjoy!
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 m; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat
CHILLED TOMATO SOUP
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143 ; Protein: 3 g; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml>http://diabeticgourmet.com/recipes/html/905.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
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; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg ; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
MEATLESS TEX-MEX SLOPPY JOES
This comes from Old El Paso, and begins, "Meatless Mondays just got a new star recipe. Impossible™ Burger is made from plants and makes this vegetarian sloppy joe recipe a delicious new addition to your meatless repertoire. These Meatless Tex-Mex Sloppy Joes use Old El Paso™ Mild Taco Sauce and Old El Paso™ Original Taco Seasoning Mix. Meatless sloppy joes are as fast and easy as the original, taking just 20 minutes from start to finish."
Prep Time: 20 minutes; Total Time: 20 minutes; Makes 4 servings
To view this online, go to https://www.oldelpaso.com/recipes/meatless-tex-mex-sloppy-joes.
Ingredients
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1/2 cup Old El Paso™ Mild Taco Sauce (from 9-oz bottle)
4 burger buns, toasted
1 cup Old El Paso™ Shredded Mexican Style 4 Cheese Blend (from 8-oz package)
1 cup shredded iceberg lettuce
1 medium avocado, pitted, peeled and sliced
1/2 cup chopped tomatoes
Preparation
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.
Stir water, taco seasoning mix and taco sauce into Impossible™ Burger mixture; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Place about 1/2 cup mixture over bottom of each bun; top with cheese, lettuce, avocado and tomatoes, then top of bun.
Expert Tips
Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Old El Paso™ Mild Taco Sauce plays the role that tomato sauce would play in a traditional sloppy joe recipe, with the added benefit of loads of taco flavor for these vegetarian sloppy joes.
We call for Old El Paso™ Mild Taco Sauce in this recipe, but if you’d prefer a bit more heat in your meatless sloppy joes, feel free to substitute Old El Paso™ Medium Taco Sauce.
Buying a whole head of lettuce and slicing it thinly yourself, as opposed to buying it preshredded in a bag, will help to guarantee a fresh, extra-crisp topping for your sloppy joes.
Nutrition: 1 Sandwich: Calories: 500 (Calories from Fat: 230); Total Fat: 26g (Saturated Fat 12g, Trans Fat 0g); Cholesterol 30mg; Sodium 1240mg; Total Carbohydrate 41g (Dietary Fiber 6g, Sugars 7g); Protein 25g
% Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 40%; Iron 35%
Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 2 1/2 Very Lean Meat, 1/2 High-Fat Meat, 4 Fat
Carbohydrate Choices: 3
Showing posts with label Parmesan-Herb Spaghetti Squash. Show all posts
Showing posts with label Parmesan-Herb Spaghetti Squash. Show all posts
Monday, July 12, 2021
Monday, June 7, 2021
Meatless Monday
It's time for another Meatless Monday. Here are six yummy recipes that are both vegetarian and diabetic-friendly, including Parmesan-Herb Spaghetti Squash and Banana-Coconut Bread. Enjoy!
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
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread.
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TOMATO AND RED ONION SALAD
The recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Serves 8.
Find this recipe at: http://diabeticgourmet.com/recipes/html/337.shtml
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 300 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 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
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View this online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread.
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TOMATO AND RED ONION SALAD
The recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”
Serves 8.
Find this recipe at: http://diabeticgourmet.com/recipes/html/337.shtml
Ingredients
4 large ripe tomatoes, cored and sliced
1/2 large red onion, sliced thinly
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons chopped chives
Salt and pepper to taste
Directions
Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 300 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable
Saturday, June 24, 2017
Saturday Recipes
I usually don't post on Saturdays, but decided to throw in an extra post this week. Here are six diabetic recipes to help you through the day, including Broccoli Frittata and Comforting Crock Pot Chili. Enjoy!
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHICKEN SALAD-STUFFED TOMATOES
This recipe begins, “Tuna, seafood or tofu salad would be a tasty filling for plum tomatoes as well.”
4 servings; Total Time: 15 minutes
This recipe is from Diabetic Connect and can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/5494-chicken-salad-stuffed-tomatoes
Ingredients
4 plum tomatoes, halved
1/4 cup chicken salad
Freshly ground pepper, to taste
2 teaspoons sliced fresh chives
Directions
Scoop out insides of tomatoes with a melon baller. Fill with chicken salad. Sprinkle with pepper and chives.
Nutritional Facts: Servings: 4; Per serving: Calories: 45; Carbohydrates: 4 g; Fat: 1 g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g; Protein: 4 g; Cholesterol: 10 mg; Dietary Fiber: 1 g; Potassium: 205 mg; Sodium: 66 mg;Added Sugars: 0 g; Exchanges: 1/2 vegetable; 1/2 lean meat; Carbohydrate Servings: 0
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHICKEN SALAD-STUFFED TOMATOES
This recipe begins, “Tuna, seafood or tofu salad would be a tasty filling for plum tomatoes as well.”
4 servings; Total Time: 15 minutes
This recipe is from Diabetic Connect and can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/5494-chicken-salad-stuffed-tomatoes
Ingredients
4 plum tomatoes, halved
1/4 cup chicken salad
Freshly ground pepper, to taste
2 teaspoons sliced fresh chives
Directions
Scoop out insides of tomatoes with a melon baller. Fill with chicken salad. Sprinkle with pepper and chives.
Nutritional Facts: Servings: 4; Per serving: Calories: 45; Carbohydrates: 4 g; Fat: 1 g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g; Protein: 4 g; Cholesterol: 10 mg; Dietary Fiber: 1 g; Potassium: 205 mg; Sodium: 66 mg;Added Sugars: 0 g; Exchanges: 1/2 vegetable; 1/2 lean meat; Carbohydrate Servings: 0
COMFORTING CROCK POT CHILI
This one begins, “This classic and simple crock pot chili is sure to please your taste buds!”
http://www.diabeticconnect.com/diabetic-recipes/general/468-comforting-crock-pot-chili
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings 8; Serving size 1 cup; Per serving: Calories 214; Carbohydrate 24 g; Protein 16 g; Fat 6 g; Saturated Fat 2 g; Sodium 901 mg; Fiber 5
Tuesday, July 19, 2016
Tuesday Recipes
Here are today's six diabetic recipes. And for anyone who feels that one can't be both diabetic and vegetarian, today's recipes prove otherwise. I'm personally leaning toward fixing the Strawberry Frost today. All of these sound yummy, though. Enjoy!
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
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; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
FRIJOLES COCIDOS
Find this recipe at: http://diabeticgourmet.com/recipes/html/730.shtml
Source: The New Family Cookbook for People with Diabetes
Yield: 4-1/2 cups (6 servings)
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
MANGO FRAPPE
Find this recipe at: http://diabeticgourmet.com/recipes/html/729.shtml
Source: The New Family Cookbook for People with Diabetes
Yield: 3 cups (3 Servings)
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; Protein: 1 g; Sodium: 27 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 18 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/905.shtml
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; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
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; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
FRIJOLES COCIDOS
Find this recipe at: http://diabeticgourmet.com/recipes/html/730.shtml
Source: The New Family Cookbook for People with Diabetes
Yield: 4-1/2 cups (6 servings)
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
MANGO FRAPPE
Find this recipe at: http://diabeticgourmet.com/recipes/html/729.shtml
Source: The New Family Cookbook for People with Diabetes
Yield: 3 cups (3 Servings)
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; Protein: 1 g; Sodium: 27 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 18 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/905.shtml
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; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
Friday, March 4, 2016
Friday Recipes
Finally, Friday! Here are six yummy recipes to help you through the weekend. Enjoy!
ZUCCHINI-ONION FRITTATA
You can view this online at http://diabeticgourmet.com/recipes/html/772.shtml. Serves 4.
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
DirectionsPreheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
ZUCCHINI-ONION FRITTATA
You can view this online at http://diabeticgourmet.com/recipes/html/772.shtml. Serves 4.
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
DirectionsPreheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
Thursday, October 22, 2015
Thursday Recipes and an Article
According to an article from The Diabetic News, there are more than 3 million severely obese children in the U.S. at a greater risk of diabetes and heart disease than children who are simply overweight. To read the article, titled “Higher Heat Disease and Diabetes Risk for 3 Million U.S. Kids,” at http://thediabeticnews.com/kids-heart-diabetes/.
And now, for today's six diabetic recipes. Enjoy!
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/220.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
TURKEY, SPINACH AND APPLE WRAP
Yield: Makes two wraps, or 2 servings
View Online: http://diabeticgourmet.com/recipes/html/438.shtml
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leave sof a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps.
Spread the edges of each with the mayonnaise mixture.
Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps.
Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side.
Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Protein: 20 g; Sodium: 294 mg; Fat: 7 g; Carbohydrates: 27 g; Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
BAKED CINNAMON APPLESAUCE
This yummy 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.”
Yield: Makes 12 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/873.shtml
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 ; Protein: 0 g ; Fat: 3 g ; Sodium: 1 mg; Cholesterol: 8 mg ; Carbohydrates: 27 g; Exchanges: 2 fruit, 1/2 fat
CHIVE CORN PUDDING
Yield: 4 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/407.shtml
Ingredients
2 ears corn, husks and silks removed; or 2 cups frozen corn thawed
2 cups 1-percent milk
2 tablespoons low-fat sour cream
2 eggs
2 tablespoons flour
1 tablespoon sugar
2 tablespoons minced chives
1/2 cup low-fat cheddar cheese
Directions
Preheat the oven to 350 degrees F. If using fresh corn, use a sharp knife to scrape the corn from the cob.
Combine the corn with the remaining ingredients in a food processor or blender.
Spray a casserole dish with nonstick spray. Pour the corn pudding into the casserole dish.
Bake uncovered for 35-40 minutes until pudding is set and tester put in the center comes out clean.
Nutritional Information Per Serving: Calories: 215 ; Protein: 14 g ; Fat: 6 g ; Sodium: 196 mg; Cholesterol: 115 mg ; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 1 Lean Meat, 1/2 Fat-free Milk
And now, for today's six diabetic recipes. Enjoy!
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/220.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
TURKEY, SPINACH AND APPLE WRAP
Yield: Makes two wraps, or 2 servings
View Online: http://diabeticgourmet.com/recipes/html/438.shtml
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leave sof a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps.
Spread the edges of each with the mayonnaise mixture.
Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps.
Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side.
Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Protein: 20 g; Sodium: 294 mg; Fat: 7 g; Carbohydrates: 27 g; Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
BAKED CINNAMON APPLESAUCE
This yummy 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.”
Yield: Makes 12 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/873.shtml
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 ; Protein: 0 g ; Fat: 3 g ; Sodium: 1 mg; Cholesterol: 8 mg ; Carbohydrates: 27 g; Exchanges: 2 fruit, 1/2 fat
CHIVE CORN PUDDING
Yield: 4 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/407.shtml
Ingredients
2 ears corn, husks and silks removed; or 2 cups frozen corn thawed
2 cups 1-percent milk
2 tablespoons low-fat sour cream
2 eggs
2 tablespoons flour
1 tablespoon sugar
2 tablespoons minced chives
1/2 cup low-fat cheddar cheese
Directions
Preheat the oven to 350 degrees F. If using fresh corn, use a sharp knife to scrape the corn from the cob.
Combine the corn with the remaining ingredients in a food processor or blender.
Spray a casserole dish with nonstick spray. Pour the corn pudding into the casserole dish.
Bake uncovered for 35-40 minutes until pudding is set and tester put in the center comes out clean.
Nutritional Information Per Serving: Calories: 215 ; Protein: 14 g ; Fat: 6 g ; Sodium: 196 mg; Cholesterol: 115 mg ; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 1 Lean Meat, 1/2 Fat-free Milk
Thursday, September 3, 2015
Thursday Recipes
Again, for those who might still be wondering, yes, you can fix diabetic meals that taste good. Here are a few recipes that prove this. Enjoy!
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
Friday, August 14, 2015
Friday Food - and A New Study
Before we get to our Friday foods, I wanted to post something I ran across on The Diabetic News website.
An encouraging new study has come out that a vaccine used to treat tuberculosis may cure Type 1 diabetes! The story, which was on The Diabetic News website on August 10, can be read at http://thediabeticnews.com/bcg-vaccine-cure-diabetes/. The CBS News report can also be viewed at http://thediabeticnews.com/type-1-diabetes-vaccine/.
And now, for today's recipes. Enjoy!
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
PITA CHIPS
Servings: 6 to 8 (6 to 8 chips each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/298.shtml
Ingredients
3 whole wheat, or plain, pita breads
Butter-flavored, or olive oil, cooking spray
3-4 teaspoons Italian seasoning or other dried herbs
Directions
Open pita breads and spearate each into 2 halves. Stack pita halves and cut into 8 wedges. Arrange pita wedges, soft sides up, in single layer on jelly roll pan. Spray generously with cooking spray and sprinkle with Italian seasoning.
Bake at 425 degrees F. until pita wedges are browned and crisp, 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 86; Protein: 3.2 g; Fat: 0.9 g; Sodium: 171 mg; Cholesterol: 0 mg; Carbohydrates: 17.7 g; Exchanges: 1 Bread/Starch
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food – Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130; Protein: 3 g; Fat: 5 g; Sodium: 106 mg; Cholesterol: 14 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
An encouraging new study has come out that a vaccine used to treat tuberculosis may cure Type 1 diabetes! The story, which was on The Diabetic News website on August 10, can be read at http://thediabeticnews.com/bcg-vaccine-cure-diabetes/. The CBS News report can also be viewed at http://thediabeticnews.com/type-1-diabetes-vaccine/.
And now, for today's recipes. Enjoy!
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
PITA CHIPS
Servings: 6 to 8 (6 to 8 chips each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/298.shtml
Ingredients
3 whole wheat, or plain, pita breads
Butter-flavored, or olive oil, cooking spray
3-4 teaspoons Italian seasoning or other dried herbs
Directions
Open pita breads and spearate each into 2 halves. Stack pita halves and cut into 8 wedges. Arrange pita wedges, soft sides up, in single layer on jelly roll pan. Spray generously with cooking spray and sprinkle with Italian seasoning.
Bake at 425 degrees F. until pita wedges are browned and crisp, 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 86; Protein: 3.2 g; Fat: 0.9 g; Sodium: 171 mg; Cholesterol: 0 mg; Carbohydrates: 17.7 g; Exchanges: 1 Bread/Starch
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food – Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130; Protein: 3 g; Fat: 5 g; Sodium: 106 mg; Cholesterol: 14 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
PARMESAN-HERB SPAGHETTI SQUASH
This recipe begins, “This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.”
Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/291.shtml
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Fat: 3.6 g; Sodium: 102 mg; Cholesterol: 0 mg; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
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