Many people, when learning that they, or a loved one, are diabetic, think that that all treats are off-limits.
But with moderation (and a little common sense), treats are permissible. This includes cookies.
Here are six yummy cookie recipes to try your hand at, including Almost Shortbread Cookies and Peanut Butter and Banana Cookies. Enjoy!
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meringue-cookies
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
PEANUT BUTTER COOKIES
Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350 degrees F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: Starch 1/2; Fat 2
ALMOST SHORTBREAD COOKIES
Recipe Yield: Yield: 2 dozen cookies (24 servings)
Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning
Book Title: The New Family Cookbook For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/almost-shortbread-cookies
Ingredients
2 cups all-purpose flour
1-1/2 teaspoons baking powder
1/2 cup corn or canola oil
1 large egg
2 tablespoons sugar
1 teaspoon pure vanilla extract
Directions
Preheat oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Combine all the ingredients and 1/4 cup water in a large bowl to form a soft dough. Refrigerate the dough 1 hour to chill. Roll or pat out 1/4 inch thick on a floured board.
Cut 2-inch rounds and place them 1 inch apart on the prepared cookie sheet. Bake for 15 to 20 minutes, until the edges are a light golden brown. Cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 26 mg; Cholesterol: 9 mg; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Fat
GINGER SPICE BISCOTTI
Makes 40 biscotti
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml
Ingredients
Canola oil spray
1-1/4 cups unbleached, all purpose flour
1 cup whole-wheat pastry flour
4 tsp. ground ginger
1 tsp. cinnamon
1-1/2 tsp. baking powder
1/4 tsp. allspice
1/4 tsp. salt
2 large eggs
1/3 cup canola oil
1/4 cup unsweetened apple butter or applesauce
1/2 cup packed dark brown sugar
1/2 cup dried cranberries or other chopped dried fruit
Directions
Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.
Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.
Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)
With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat
Showing posts with label Peanut Butter and Banana Cookies. Show all posts
Showing posts with label Peanut Butter and Banana Cookies. Show all posts
Thursday, July 26, 2018
Thursday, July 5, 2018
Thursday Recipes
Here are today's six yummy recipes to help you through the day, including Turkey Meatloaf and Chicken and Vegetable Curry. Enjoy!
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
TURKEY MEATLOAF
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
TURKEY MEATLOAF
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
Tuesday, June 26, 2018
Baked Goods
When first diagnosed with diabetes, many people start crossing off things that they "know" they'll never be able to eat again. Frequently, baked goodies fall into that category.
And while it's always best to follow your doctor's advice, today's post shows that, with planning, one can indeed eat an occasional baked goodie. Today's six recipes, from Diabetic Gourmet and Diabetes Self Management, highlight several breads, cakes and, yes, even cookies that are diabetic approved. (Check out the Peanut Butter and Banana Cookies and Pineapple Cake, for starters.) Enjoy!
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slices; Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
And while it's always best to follow your doctor's advice, today's post shows that, with planning, one can indeed eat an occasional baked goodie. Today's six recipes, from Diabetic Gourmet and Diabetes Self Management, highlight several breads, cakes and, yes, even cookies that are diabetic approved. (Check out the Peanut Butter and Banana Cookies and Pineapple Cake, for starters.) Enjoy!
CRANBERRY ORANGE BREAD
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch/Bread , 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
DATE NUT BREAD
Recipe Yield: Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
ORANGE AND ALMOND CAKE
Recipe Yield: Yield: 10 slices; Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/orange-and-almond-cake.
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
Friday, June 15, 2018
Friday Recipes
It's finally time for the weekend. (Yay!) Here are six recipes to help you through the weekend, including One-Pot Chicken and Vegetables and Teriyaki Kebabs. Enjoy!
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
TERIYAKI KEBABS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-kebabs
Ingredients
1 pound boneless skinned chicken breasts
2 tablespoons low-sodium soy sauce
2 tablespoons water
1 tablespoon peanut oil
1 tablespoon Dijon-Style mustard
2 tablespoons grated gingerroot
2 garlic cloves
1 tablespoon grated orange zest
1/4 cup dry sherry
Directions
Cut chicken in cubes. In a medium-size bowl, blend remaining ingredients; add chicken. Marinate at least 1 hour or preferably overnight in the refrigerator. Turn several times.
Preheat broiler. Reserving marinade, thread chicken cubes on skewers. Broil about 6 inches from heat source about 3 minutes. Turn and brush with marinade. Continue broiling until all sides are cooked, 2 to 3 minutes more.
Nutritional Information Per Serving: Calories: 203; Fat: 7 g; Sodium: 350 mg; Cholesterol: 72 mg; Protein: 27 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Low-Fat Meat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
ONE-POT CHICKEN AND VEGETABLES
Recipe Yield: Yield: 4 servings; Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/one-pot-chicken-and-vegetables
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Protein: 38 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
TERIYAKI KEBABS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-kebabs
Ingredients
1 pound boneless skinned chicken breasts
2 tablespoons low-sodium soy sauce
2 tablespoons water
1 tablespoon peanut oil
1 tablespoon Dijon-Style mustard
2 tablespoons grated gingerroot
2 garlic cloves
1 tablespoon grated orange zest
1/4 cup dry sherry
Directions
Cut chicken in cubes. In a medium-size bowl, blend remaining ingredients; add chicken. Marinate at least 1 hour or preferably overnight in the refrigerator. Turn several times.
Preheat broiler. Reserving marinade, thread chicken cubes on skewers. Broil about 6 inches from heat source about 3 minutes. Turn and brush with marinade. Continue broiling until all sides are cooked, 2 to 3 minutes more.
Nutritional Information Per Serving: Calories: 203; Fat: 7 g; Sodium: 350 mg; Cholesterol: 72 mg; Protein: 27 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Low-Fat Meat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
ONE-POT CHICKEN AND VEGETABLES
Recipe Yield: Yield: 4 servings; Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/one-pot-chicken-and-vegetables
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Protein: 38 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
Tuesday, May 29, 2018
Desserts!
I want something snacky!
If you, or a loved one, have been newly diagnosed with diabetes, it's easy to think that that means no more desserts or any kind of treats.
Fortunately, that's not necessarily the case. True, you have to be careful. But there are many diabetic-friendly treats you can try. Here are six desserts to get you started, including Chocolate Cherry Tarts and Peanut Butter and Banana Cookies. Enjoy!
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
If you, or a loved one, have been newly diagnosed with diabetes, it's easy to think that that means no more desserts or any kind of treats.
Fortunately, that's not necessarily the case. True, you have to be careful. But there are many diabetic-friendly treats you can try. Here are six desserts to get you started, including Chocolate Cherry Tarts and Peanut Butter and Banana Cookies. Enjoy!
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
PEANUT BUTTER AND BANANA COOKIES
Yield: 2 dozen cookies. Serving size: 1 cookie.
This is from Diabetes Self Management, and can be viewed online here.
Ingredients
1/4 cup (1/2 stick) butter
1/2 cup mashed ripe banana
1/2 cup no-sugar-added natural peanut butter
1/4 cup frozen unsweetened apple juice concentrate, thawed
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped salted peanuts
Whole salted peanuts (optional)
Directions
Preheat oven to 375°F. Grease cookie sheets or lightly coat with nonstick cooking spray.
Beat butter in large bowl until creamy. Add banana and peanut butter; beat until smooth. Blend in apple juice concentrate, egg, and vanilla. Beat in flour, baking soda, and salt. Stir in chopped peanuts.
Drop dough by rounded tablespoonfuls 2 inches apart onto prepared cookie sheets; top each with 1 whole peanut, if desired.
Bake 8 minutes or until set. Cool completely on wire racks. Store in tightly covered container.
Nutrition Facts Per Serving: Calories: 100 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 14 mg, Sodium: 88 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1 1/2 Fat.
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
Subscribe to:
Posts (Atom)