Here are today's six recipes to help you through the day, including Pasta with Broccoli Rabe and Coconut Custard Pie. Enjoy!
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
GOLDEN CURRANT PILAF WITH CINNAMON
Recipe Yield: Yield: 6 Servings (1/2 cup each)
View online at https://diabeticgourmet.com/diabetic-recipes/golden-currant-pilaf-with-cinnamon
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
3/4 cup chopped onion
2 teaspoons olive oil
1 cup uncooked long-grain white rice
2 cups homemade chicken broth or canned reduced-sodium chicken broth
1/2 cup dried currants
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/2 teaspoon salt (optional)
1/4 cup packed chopped fresh parsley
Directions
Saute the onion in the oil in a medium saucepan over medium-low heat until tender, about 5 minutes. Add the rice; cook 1 minute. Stir in the broth, currants, turmeric, cinnamon, and salt (if desired).
Bring to a boil. Reduce the heat; cover and simmer until most of the liquid is absorbed, about 20 minutes. Remove from the heat; let stand, covered, 5 minutes. Stir in the parsley.
Nutritional Information Per Serving: Calories: 179; Fat: 2 g; Sodium: 35 mg; Protein: 4 g; Carbohydrates: 37 g
Diabetic Exchanges: 1-1/2 Starch, 1 Fruit
CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE
Recipe Yield: Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/
Ingredients
4 chicken breast halves, boneless and skinless, pounded thin
2 tablespoons flour
1/2 teaspoons salt
1/4 teaspoons freshly ground black pepper
2 tablespoons plus 1 teaspoon olive oil, divided
1 shallot, minced
2 tablespoons balsamic vinegar
2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water
1/4 cup apple cider
1 tablespoon fresh thyme leaves, minced, plus more for garnish
Directions
Preheat oven 200 degrees F.
Place flour in a shallow bowl; season with salt and pepper.
Dredge each chicken paillard in flour, shaking off excess.
Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.
In a large skillet, heat 2 tablespoons oil over medium-high heat.
Add chicken and cook until golden brown, about 4 to 5 minutes per side.
Transfer to an ovenproof plate and keep warm in the oven.
Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.
Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.
Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.
To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.
Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
MUSHROOM & CHICKEN SKILLET
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 4 servings. Serving size: 1 1/2 cups.
Ingredients
1 pound boneless skinless chicken breasts, cut into bite-size pieces
1 can (about 14 ounces) fat-free chicken broth
1/4 cup hot water
1/2 teaspoon dried thyme
2 cups uncooked instant rice
8 ounces mushrooms, thinly sliced
1 can (10 3/4 ounces) 98% fat-free cream of celery soup, undiluted
Chopped fresh parsley
Directions
Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to a full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes.
Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley.
Tip: Serve with mixed greens salad and sliced fresh strawberries.
Nutrition Facts Per Serving: Calories: 277 calories, Carbohydrates: 28 g, Protein: 32 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 67 mg, Sodium: 774 mg, Fiber: 2 g
Exchanges per serving: 2 Bread/Starch, 3 Meat.
PASTA WITH BROCCOLI RABE
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 6 servings.
Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped
Directions
Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.
Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.
Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.
Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.
*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
Exchanges per serving: 4 Bread/Starch, 2 Fat.
Showing posts with label Pasta with Broccoli Rabe. Show all posts
Showing posts with label Pasta with Broccoli Rabe. Show all posts
Wednesday, January 10, 2018
Friday, January 5, 2018
Friday Recipes
It's the first Friday of the New Year. Here are six yummy recipes to help you through the weekend, including Turkey Stroganoff and Coconut Custard Pie. Enjoy!
RASPBERRY-ALMOND BAR COOKIES
This recipe begins, “An easy to make bar cookie that is filled with flavor rich raspberry spreadable fruit. This buttery treat has 31% fewer calories than the traditional recipe.”
Recipe Yield: Yield: 24 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/raspberry-almond-bar-cookies
Print version: https://diabeticgourmet.com/diabetic-recipes/raspberry-almond-bar-cookies/print/
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tablespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350°F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Sodium: 16 mg; Cholesterol: 19 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 starch, 1/2 fat
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
PASTA WITH BROCCOLI RABE
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 6 servings.
Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped
Directions
Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.
Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.
Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.
Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.
*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
Exchanges per serving: 4 Bread/Starch, 2 Fat.
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
TURKEY STROGANOFF
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-stroganoff.
Ingredients
1 pound ground lean turkey
1 teaspoon vegetable oil
1 small onion, chopped
2 garlic cloves, minced
1/2 pound fresh mushrooms, sliced
2 tablespoons arrowroot
3/4 cup Chicken Broth
3/4 cup white wine
Pinch red (cayenne) pepper
1 teaspoon poppy seeds
1 cup plain low-fat yogurt
Directions
In a large non-stick skillet, brown the turkey, about 10 minutes. Drain, remove from pan and keep warm.
Heat oil in skillet and cook onion and garlic until softened. Add mushrooms and cook until soft. Stir in arrowroot, broth, and wine and bring to a simmer.
Stir until sauce thickens. Add salt, pepper and poppy seeds. Return turkey to skillet and simmer, stirring, about 5 minutes. Remove from heat; stir in yogurt.
Nutritional Information Per Serving: Calories: 320; Fat: 17 g; Sodium: 241 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 12 g
Diabetic Exchanges: 3 Meat, 2 Vegetable
MINI MEATBALL APPETIZERS WITH APRICOT DIP
Recipe Yield: Yield: 36 mini meatballs, 1 per serving
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/mini-meatball-appetizers-with-apricot-dip
Ingredients
1 pound Ground Beef (96% lean)
1/4 cup seasoned dry bread crumbs
2 egg whites or 1 egg, beaten
2 tablespoons water
1/4 teaspoon salt
1/8 teaspoon pepper
Dip:
3/4 cup apricot preserves
3/4 cup barbecue sauce
2 tablespoons Dijon-style mustard
Directions
Heat oven to 400F. Combine Ground Beef, bread crumbs, egg whites, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into thirty-six 1-1/4-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 15 to 17 minutes.
Meanwhile, heat preserves, barbecue sauce and mustard in medium saucepan over medium heat. Bring to a boil; reduce heat; simmer, uncovered, 3 to 5 minutes, stirring occasionally or until sauce thickens slightly.
Add cooked meatballs and continue to cook 2 to 3 minutes or until meatballs are heated through, stirring occasionally. Serve or keep warm in slow cooker (see tip below).
To keep meatballs warm, place in 2-1/2-quart slow cooker set on LOW. Keep covered to maintain heat. Meatballs can be held up to 2-1/2 hours, stirring occasionally.
Nutritional Information Per Serving: Calories: 45; Fat: 1 g; Fiber: 0.1 g; Sodium: 126 mg; Cholesterol: 7 mg; Protein: 3 g; Carbohydrates: 7 g
RASPBERRY-ALMOND BAR COOKIES
This recipe begins, “An easy to make bar cookie that is filled with flavor rich raspberry spreadable fruit. This buttery treat has 31% fewer calories than the traditional recipe.”
Recipe Yield: Yield: 24 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/raspberry-almond-bar-cookies
Print version: https://diabeticgourmet.com/diabetic-recipes/raspberry-almond-bar-cookies/print/
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tablespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350°F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Sodium: 16 mg; Cholesterol: 19 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 starch, 1/2 fat
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
PASTA WITH BROCCOLI RABE
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 6 servings.
Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped
Directions
Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.
Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.
Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.
Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.
*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
Exchanges per serving: 4 Bread/Starch, 2 Fat.
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
TURKEY STROGANOFF
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-stroganoff.
Ingredients
1 pound ground lean turkey
1 teaspoon vegetable oil
1 small onion, chopped
2 garlic cloves, minced
1/2 pound fresh mushrooms, sliced
2 tablespoons arrowroot
3/4 cup Chicken Broth
3/4 cup white wine
Pinch red (cayenne) pepper
1 teaspoon poppy seeds
1 cup plain low-fat yogurt
Directions
In a large non-stick skillet, brown the turkey, about 10 minutes. Drain, remove from pan and keep warm.
Heat oil in skillet and cook onion and garlic until softened. Add mushrooms and cook until soft. Stir in arrowroot, broth, and wine and bring to a simmer.
Stir until sauce thickens. Add salt, pepper and poppy seeds. Return turkey to skillet and simmer, stirring, about 5 minutes. Remove from heat; stir in yogurt.
Nutritional Information Per Serving: Calories: 320; Fat: 17 g; Sodium: 241 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 12 g
Diabetic Exchanges: 3 Meat, 2 Vegetable
MINI MEATBALL APPETIZERS WITH APRICOT DIP
Recipe Yield: Yield: 36 mini meatballs, 1 per serving
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/mini-meatball-appetizers-with-apricot-dip
Ingredients
1 pound Ground Beef (96% lean)
1/4 cup seasoned dry bread crumbs
2 egg whites or 1 egg, beaten
2 tablespoons water
1/4 teaspoon salt
1/8 teaspoon pepper
Dip:
3/4 cup apricot preserves
3/4 cup barbecue sauce
2 tablespoons Dijon-style mustard
Directions
Heat oven to 400F. Combine Ground Beef, bread crumbs, egg whites, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into thirty-six 1-1/4-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 15 to 17 minutes.
Meanwhile, heat preserves, barbecue sauce and mustard in medium saucepan over medium heat. Bring to a boil; reduce heat; simmer, uncovered, 3 to 5 minutes, stirring occasionally or until sauce thickens slightly.
Add cooked meatballs and continue to cook 2 to 3 minutes or until meatballs are heated through, stirring occasionally. Serve or keep warm in slow cooker (see tip below).
To keep meatballs warm, place in 2-1/2-quart slow cooker set on LOW. Keep covered to maintain heat. Meatballs can be held up to 2-1/2 hours, stirring occasionally.
Nutritional Information Per Serving: Calories: 45; Fat: 1 g; Fiber: 0.1 g; Sodium: 126 mg; Cholesterol: 7 mg; Protein: 3 g; Carbohydrates: 7 g
Friday, December 8, 2017
Friday Recipes
Here are six delicious diabetic recipes to help you through the day, including Cranberry Orange Cheesecake and Pasta with Broccoli Rabe. Enjoy!
EASY OAT CHOCOLATE CHIPS COOKIES
Preparation time: 15 minutes. Baking time: 10 minutes per pan.
Yield: about 3 dozen. Serving size: 2 cookies.
This is from Diabetes Self-Management and can be found online here.
Ingredients
1/3 cup margarine, softened
1/2 cup firmly packed brown sugar
1 egg
3 teaspoons vanilla
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup quick-cooking rolled oats
1/3 cup semisweet chocolate chips
Vegetable cooking spray
Directions
Preheat oven to 375°F. Beat margarine at medium speed with an electric mixer until light and fluffy; gradually add brown sugar and beat well. Add egg and vanilla, beating well. Combine flour, baking soda, and salt. Gradually add flour mixture to margarine mixture, mixing well. Stir in oats and chocolate chips. Coat cookie sheets with cooking spray. Using two teaspoons, drop dough onto cookie sheets, leaving about 2 inches between each cookie. Portion the dough so that you make about 3 dozen cookies. Bake 10 minutes or until lightly browned. Store in an airtight container.
Nutrition Facts Per Serving: Calories: 101 calories, Carbohydrates: 14 g, Protein: 1 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 120 mg, Fiber: 1 g
Exchanges per serving: 1 starch, 1 fat. Carbohydrate choices: 1.
CRANBERRY ORANGE CHEESECAKE
This recipe begins, “Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.
Recipe Yield: Serves: 16
View online: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake
Print version: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake/print/
Ingredients
Crust Ingredients:
1-1/3 cups gingersnap crumbs
3 tablespoons Equal Spoonful or Granulated*
3 tablespoons stick butter or margarine, melted
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
1 cup chopped fresh or frozen cranberries
1-1/2 teaspoons grated orange peel
Additional grated orange peel (optional)
* May substitute 4-1/2 packets Equal sweetener
** May Substitute 24 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture.
Press remaining crumb mixture onto bottom of 9-inch springform pan.
Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined.
Mix in eggs, egg whites, cornstarch and salt.
Fold in sour cream and vanilla until combined.
Gently stir in cranberries and orange peel.
Pour batter over baked crust. Sprinkle with reserved crumb mixture.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.
Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely.
Cover and refrigerate several hours or overnight before serving.
To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Protein: 7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 milk, 2-1/2 fat
CHICKEN PICADILLO
This recipe begins, “This zesty one-pot meal is easy to throw together on a busy weeknight.”
Recipe Yield: 6 servings.Serving size: 3/4 cup chicken and vegetables
View online with photo: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo/print/
Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1-1/2 Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1/3 cup no-salt-added tomato sauce
1/3 cup low-sodium chicken broth
1/3 cup lemon juice
1/4 tsp ground cumin
2 bay leaves
1/3 cup water
1/4 cup golden seedless raisins
For garnish:1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Directions
Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.
Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
Cover the pan, and reduce the heat. Simmer for 10 minutes.
Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g
PARMESAN GREEN BEANS
This recipes begins, “A side dish so tasty, children won’t even know it’s good for them.”
Recipe Yield: Yield: 4 servings
Serving Size: 1 cup green bean mix
Source: Deliciously Healthy Family Meals
View online with photo: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans
Print version: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans/print/
Ingredients
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove) (or 1/4 tsp garlic powder)
1 small onion, thinly sliced (about 1/2 cup)
1 bag (16 oz) frozen green beans
1 cup low-sodium chicken broth
1/4 cup grated parmesan cheese
1/4 tsp ground black pepper
Directions
Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).
Add onion, and continue to cook for about 5 minutes over medium heat until soft.
Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.
Sprinkle with parmesan cheese and pepper, and serve.
Nutritional Information Per Serving:Calories: 95; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 117 mg; Cholesterol: 4 mg; Protein: 5 g; Carbohydrates: 9 g
CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE
Recipe Yield: Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/
Ingredients
4 chicken breast halves, boneless and skinless, pounded thin
2 tablespoons flour
1/2 teaspoons salt
1/4 teaspoons freshly ground black pepper
2 tablespoons plus 1 teaspoon olive oil, divided
1 shallot, minced
2 tablespoons balsamic vinegar
2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water
1/4 cup apple cider
1 tablespoon fresh thyme leaves, minced, plus more for garnish
Directions
Preheat oven 200 degrees F.
Place flour in a shallow bowl; season with salt and pepper.
Dredge each chicken paillard in flour, shaking off excess.
Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.
In a large skillet, heat 2 tablespoons oil over medium-high heat.
Add chicken and cook until golden brown, about 4 to 5 minutes per side.
Transfer to an ovenproof plate and keep warm in the oven.
Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.
Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.
Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.
To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.
Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g
PASTA WITH BROCCOLI RABE
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 6 servings.
Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped
Directions
Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.
Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.
Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.
Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.
*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
Exchanges per serving: 4 Bread/Starch, 2 Fat.
EASY OAT CHOCOLATE CHIPS COOKIES
Preparation time: 15 minutes. Baking time: 10 minutes per pan.
Yield: about 3 dozen. Serving size: 2 cookies.
This is from Diabetes Self-Management and can be found online here.
Ingredients
1/3 cup margarine, softened
1/2 cup firmly packed brown sugar
1 egg
3 teaspoons vanilla
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup quick-cooking rolled oats
1/3 cup semisweet chocolate chips
Vegetable cooking spray
Directions
Preheat oven to 375°F. Beat margarine at medium speed with an electric mixer until light and fluffy; gradually add brown sugar and beat well. Add egg and vanilla, beating well. Combine flour, baking soda, and salt. Gradually add flour mixture to margarine mixture, mixing well. Stir in oats and chocolate chips. Coat cookie sheets with cooking spray. Using two teaspoons, drop dough onto cookie sheets, leaving about 2 inches between each cookie. Portion the dough so that you make about 3 dozen cookies. Bake 10 minutes or until lightly browned. Store in an airtight container.
Nutrition Facts Per Serving: Calories: 101 calories, Carbohydrates: 14 g, Protein: 1 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 120 mg, Fiber: 1 g
Exchanges per serving: 1 starch, 1 fat. Carbohydrate choices: 1.
CRANBERRY ORANGE CHEESECAKE
This recipe begins, “Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.
Recipe Yield: Serves: 16
View online: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake
Print version: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake/print/
Ingredients
Crust Ingredients:
1-1/3 cups gingersnap crumbs
3 tablespoons Equal Spoonful or Granulated*
3 tablespoons stick butter or margarine, melted
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
1 cup chopped fresh or frozen cranberries
1-1/2 teaspoons grated orange peel
Additional grated orange peel (optional)
* May substitute 4-1/2 packets Equal sweetener
** May Substitute 24 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture.
Press remaining crumb mixture onto bottom of 9-inch springform pan.
Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined.
Mix in eggs, egg whites, cornstarch and salt.
Fold in sour cream and vanilla until combined.
Gently stir in cranberries and orange peel.
Pour batter over baked crust. Sprinkle with reserved crumb mixture.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.
Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely.
Cover and refrigerate several hours or overnight before serving.
To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Protein: 7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 milk, 2-1/2 fat
CHICKEN PICADILLO
This recipe begins, “This zesty one-pot meal is easy to throw together on a busy weeknight.”
Recipe Yield: 6 servings.Serving size: 3/4 cup chicken and vegetables
View online with photo: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo/print/
Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1-1/2 Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1/3 cup no-salt-added tomato sauce
1/3 cup low-sodium chicken broth
1/3 cup lemon juice
1/4 tsp ground cumin
2 bay leaves
1/3 cup water
1/4 cup golden seedless raisins
For garnish:1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Directions
Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.
Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
Cover the pan, and reduce the heat. Simmer for 10 minutes.
Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g
PARMESAN GREEN BEANS
This recipes begins, “A side dish so tasty, children won’t even know it’s good for them.”
Recipe Yield: Yield: 4 servings
Serving Size: 1 cup green bean mix
Source: Deliciously Healthy Family Meals
View online with photo: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans
Print version: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans/print/
Ingredients
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove) (or 1/4 tsp garlic powder)
1 small onion, thinly sliced (about 1/2 cup)
1 bag (16 oz) frozen green beans
1 cup low-sodium chicken broth
1/4 cup grated parmesan cheese
1/4 tsp ground black pepper
Directions
Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).
Add onion, and continue to cook for about 5 minutes over medium heat until soft.
Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.
Sprinkle with parmesan cheese and pepper, and serve.
Nutritional Information Per Serving:Calories: 95; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 117 mg; Cholesterol: 4 mg; Protein: 5 g; Carbohydrates: 9 g
CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE
Recipe Yield: Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/
Ingredients
4 chicken breast halves, boneless and skinless, pounded thin
2 tablespoons flour
1/2 teaspoons salt
1/4 teaspoons freshly ground black pepper
2 tablespoons plus 1 teaspoon olive oil, divided
1 shallot, minced
2 tablespoons balsamic vinegar
2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water
1/4 cup apple cider
1 tablespoon fresh thyme leaves, minced, plus more for garnish
Directions
Preheat oven 200 degrees F.
Place flour in a shallow bowl; season with salt and pepper.
Dredge each chicken paillard in flour, shaking off excess.
Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.
In a large skillet, heat 2 tablespoons oil over medium-high heat.
Add chicken and cook until golden brown, about 4 to 5 minutes per side.
Transfer to an ovenproof plate and keep warm in the oven.
Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.
Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.
Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.
To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.
Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g
PASTA WITH BROCCOLI RABE
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 6 servings.
Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped
Directions
Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.
Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.
Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.
Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.
*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
Exchanges per serving: 4 Bread/Starch, 2 Fat.
Monday, December 4, 2017
Meatless Monday
Were you aware that diabetic neuropathies are on the rise? According to an article on Diabetes Self-Management's website, they are.
What, exactly, is diabetic neuropathy? It "is a type of nerve damage caused by diabetes," with symptoms such as numbness, tingling, or pain in one's extremities.
To read the entire article ("Diabetic Neuropathies on the Rise"), click here.
And now on to today's recipes. Since it's Monday, officially Meatless Monday, it is time to check out what it's like to go a day without meat. Here are six vegetarian (and diabetic) recipes to try out, including Coconut Custard Pie and Pasta with Broccoli Rabe. Enjoy!
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
ORANGE CRANBERRY BREAD
Recipe Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
View online: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread/print/
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
COUNTRY PEACH TART
This recipe begins, “Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart
Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
ORANGE CRANBERRY COOKIES
This recipe begins, “Two favorite Fall flavors – cranberry and orange – combined in an easy to make drop cookie.”
Recipe Yield: 24 cookies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies/print/
Ingredients
1/4 cup stick butter, softened
1 egg
3 tablespoons frozen orange juice concentrate, thawed
3/4 cup all-purpose flour, sifted
1/4 cup quick or old-fashioned oats, uncooked
1/3 cup Equal Spoonful or Granulated*
1/4 teaspoon baking soda
1/8 teaspoon cream of tartar
Dash salt
1 teaspoon grated orange peel
1/2 cup dried cranberries
1/2 cup chopped walnuts
*May substitute 8 packets Equal sweetener
Directions
Beat butter in a medium bowl. Beat in egg and orange juice concentrate.
Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.
Drop by teaspoons onto ungreased baking sheet. Bake in preheated 375° F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.
Store in airtight container at room temperature.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg; Protein: 1 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 starch, 1/2 fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
PASTA WITH BROCCOLI RABE
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 6 servings.
Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped
Directions
Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.
Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.
Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.
Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.
*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
Exchanges per serving: 4 Bread/Starch, 2 Fat.
What, exactly, is diabetic neuropathy? It "is a type of nerve damage caused by diabetes," with symptoms such as numbness, tingling, or pain in one's extremities.
To read the entire article ("Diabetic Neuropathies on the Rise"), click here.
And now on to today's recipes. Since it's Monday, officially Meatless Monday, it is time to check out what it's like to go a day without meat. Here are six vegetarian (and diabetic) recipes to try out, including Coconut Custard Pie and Pasta with Broccoli Rabe. Enjoy!
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
ORANGE CRANBERRY BREAD
Recipe Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
View online: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread/print/
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
COUNTRY PEACH TART
This recipe begins, “Easier than a pie, but just as flavorful and appealing, you’ll like this quick to fix dessert filled with cinnamon and almond spiked peaches. Use a refrigerated pie crust for added ease in preparation.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart
Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/
Ingredients
Pastry for single-crust 9-inch pie
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
*May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal®, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 161; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
ORANGE CRANBERRY COOKIES
This recipe begins, “Two favorite Fall flavors – cranberry and orange – combined in an easy to make drop cookie.”
Recipe Yield: 24 cookies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies/print/
Ingredients
1/4 cup stick butter, softened
1 egg
3 tablespoons frozen orange juice concentrate, thawed
3/4 cup all-purpose flour, sifted
1/4 cup quick or old-fashioned oats, uncooked
1/3 cup Equal Spoonful or Granulated*
1/4 teaspoon baking soda
1/8 teaspoon cream of tartar
Dash salt
1 teaspoon grated orange peel
1/2 cup dried cranberries
1/2 cup chopped walnuts
*May substitute 8 packets Equal sweetener
Directions
Beat butter in a medium bowl. Beat in egg and orange juice concentrate.
Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.
Drop by teaspoons onto ungreased baking sheet. Bake in preheated 375° F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.
Store in airtight container at room temperature.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg; Protein: 1 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 starch, 1/2 fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
PASTA WITH BROCCOLI RABE
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 6 servings.
Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped
Directions
Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.
Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.
Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.
Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.
*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor
Nutrition Facts Per Serving: Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
Exchanges per serving: 4 Bread/Starch, 2 Fat.
Subscribe to:
Posts (Atom)