Here are today's six recipes to help you through the day. Enjoy!
SUGAR FREE BLUEBERRY MUFFINS
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
Yield: 12 muffins
Serving size: 1 muffin
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 8 g; Carbohydrates: 26 g
APPLESAUCE CAKE
Yield: 8 servings
Serving size: 1 slice.
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1277.shtml
Ingredients
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons cinnamon
1/2 teaspoon ginger
1/2 cup reduced-calorie margarine
1/4 cup molasses
1/2 cup egg substitute
1 teaspoon vanilla extract
1 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsweetened applesauce
Directions
Preheat oven to 350 degrees F. Spray an 8x8 inch metal cake pan with vegetable cooking spray. In a small bowl, stir together flour, baking powder, baking soda, cinnamon, and ginger. Set aside.
In a large mixing bowl, beat margarine and molasses with an electric mixer on high speed for approximately 1 minute.
Add egg substitute and vanilla and blend on high speed for 30 seconds. Mixture will be liquid.
Add Splenda Granulated Sweetener and beat on medium speed until very smooth, approximately 1 1/2 minutes.
Add flour mixture and applesauce and beat on low speed until mixed, approximately 45 seconds.
Spread batter evenly into prepared pan and bake for 30 minutes at 350 degrees F.
Nutritional Information Per Serving: Calories: 170; Calories from Fat: 60; Protein: 4 g; Fat: 7 g; Sodium: 260 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 10 g; Carbohydrates: 24 g
PEACH AND RASPBERRY CRUMBLE
This is from Diabetes Self-Management. Yield: 6 servings. Prep time: 15 minutes. Baking time: 30-35 minutes.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Heat olive oil in medium pot over medium heat. Add onion, carrot, & celery. Cook until the vegetables are slightly tender, about 3-4 minutes. Add garlic & leek and cook for 1 minute. Add tomato, zucchini, thyme, oregano, & chicken stock. Bring liquid to simmer for 20 minutes. Add spinach & white beans. Return liquid to simmer for 20 minutes. Season with salt & white pepper. Serve immediately & garnish with Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine cornmeal, flour, baking powder, salt in large bowl. Combine milk, eggs, & oil in small bowl, add to the dry ingredients, & blend well.
Pour into prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from oven & turn out of pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
EASY HOLIDAY SHORTBREAD COOKIES
This yummy recipe comes from Diabetes Self-Management and can be viewed here. Makes 28 cookies; Serving Size: 1 cookie.
Ingredients
1 cup (2 sticks) unsalted butter, softened
1/2 cup powdered sugar
2 tablespoons packed light brown sugar
1/4 teaspoon salt
2 cups all-purpose flour
Red, white, and green decorating sugars
Directions
Beat butter, powdered sugar, brown sugar, and salt in large bowl with electric mixer at medium speed 2 minutes or until light and fluffy. Add flour, 1/2 cup at a time, beating well after each addition. Shape dough into 14-inch-long square log. Cut log into thirds. Roll each third in red, white, and green decorating sugars. Wrap logs tightly in plastic wrap; refrigerate 1 hour.
Preheat oven to 300°F. Cut logs into 1/2-inch-thick slices; place on ungreased cookie sheets.
Bake 20 to 25 minutes or until lightly browned. Cool on cookie sheets 5 minutes. Remove to wire racks; cool completely.
Note: This dough can be stored in the refrigerator for up to two days or in the freezer for up to one month. If frozen, thaw the dough log in the refrigerator overnight before slicing and baking.
Nutrition Facts Per Serving: Calories: 106, Carbohydrates: 10 g, Protein: 1 g, Fat: 7 g, Saturated Fat: 4 g, Cholesterol: 18 mg, Sodium: 22 mg, Fiber: 1 g, Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
Showing posts with label Peach & Raspberry Crumble. Show all posts
Showing posts with label Peach & Raspberry Crumble. Show all posts
Thursday, December 29, 2016
Wednesday, March 16, 2016
Wednesday Recipes
Enjoy!
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
Friday, February 26, 2016
Friday Recipes
There's a recent article from Diabetes Self Management about Metformin possibly reducing weight gain and the risk of preeclampsia in obese pregnant women. To read the article, click here.
And now for today's six recipes. Enjoy!
It seems that most of us, even if we aren't diabetic, have friends and family who are. Sometimes cooking for someone who is can be challenging or, at least, intimidating. But it doesn't have to be. And it also doesn't have to be bland, as anyone who has read more than one Diabetic Thursday post here knows. That said, here are today's offerings. Enjoy!
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
And now for today's six recipes. Enjoy!
It seems that most of us, even if we aren't diabetic, have friends and family who are. Sometimes cooking for someone who is can be challenging or, at least, intimidating. But it doesn't have to be. And it also doesn't have to be bland, as anyone who has read more than one Diabetic Thursday post here knows. That said, here are today's offerings. Enjoy!
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
Wednesday, November 25, 2015
Wednesday Recipes
Six diabetic recipes to go with your Thanksgiving meal. Enjoy!
Please NOTE: Since tomorrow is Thanksgiving, tomorrow's recipes will be posted on today in several minutes. So...Two blog postings today, none on Thursday, and Friday will be back to regular posts.
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
Please NOTE: Since tomorrow is Thanksgiving, tomorrow's recipes will be posted on today in several minutes. So...Two blog postings today, none on Thursday, and Friday will be back to regular posts.
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
Monday, September 21, 2015
Monday Recipes
It seems that most of us, even if we aren't diabetic, have friends and family who are. Sometimes cooking for someone who is can be challenging or, at least, intimidating. But it doesn't have to be. And it also doesn't have to be bland, as anyone who has read more than one post here knows. That said, here are today's offerings. Enjoy!
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
Subscribe to:
Posts (Atom)