Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Showing posts with label Penne alla Pesto. Show all posts
Showing posts with label Penne alla Pesto. Show all posts
Thursday, June 3, 2021
Thursday, July 2, 2020
Thursday Recipes
Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Tuesday, July 2, 2019
Tuesday
Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Monday, June 11, 2018
Meatless Monday
It's time for Meatless Monday, a time to try out vegetarian food. Here are six diabetic vegetarian recipes to help you through the day, including Tomato and Mint Tabbouleh and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
Monday, January 8, 2018
Meatless Monday
Happy New Year! I hope your New Year's Eve and Day (and weekend) were good. If you're like many people, you've come up with a few New Year's Resolutions (even if you didn't write them down). If you're like me (yes, I came up with a few), they involve improving your health (as much as you can possibly do), watch your diet, and exercise more. Am I close?
I ran across a short article (titled “Five Important Facts About Diabetes,” by Griffin P. Rodgers, M.D., M.A.C.P.) in one of the Diabetic Gourmet emails. If you're diabetic – or living with someone who is – you probably know all five facts listed in the article, but it doesn't hurt to review them. Click here to read about the five facts.
And now, for today's six diabetic recipes. Since it's Monday, this also means Meatless Monday, so they're all vegetarian, too. They include Sweet Potato Pie and Gingerbread Raisin Muffins. Enjoy!
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GINGERBREAD RAISIN MUFFINS
This recipe begins, “All the flavor of the dessert made into a muffin.”
Yield: 12 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1180.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
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
RED POTATO SALAD
Yield: 6 servings
Source: "Cooking with The Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, & cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water & let them cool.
Cut potatoes into quarters & place them in large bowl. Add next six ingredients & mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g, Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
I ran across a short article (titled “Five Important Facts About Diabetes,” by Griffin P. Rodgers, M.D., M.A.C.P.) in one of the Diabetic Gourmet emails. If you're diabetic – or living with someone who is – you probably know all five facts listed in the article, but it doesn't hurt to review them. Click here to read about the five facts.
And now, for today's six diabetic recipes. Since it's Monday, this also means Meatless Monday, so they're all vegetarian, too. They include Sweet Potato Pie and Gingerbread Raisin Muffins. Enjoy!
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GINGERBREAD RAISIN MUFFINS
This recipe begins, “All the flavor of the dessert made into a muffin.”
Yield: 12 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1180.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
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
RED POTATO SALAD
Yield: 6 servings
Source: "Cooking with The Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, & cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water & let them cool.
Cut potatoes into quarters & place them in large bowl. Add next six ingredients & mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g, Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
Monday, December 11, 2017
Meatless Monday
It's time for another Meatless Monday diabetic post, proving that vegetarian and diabetic don't have to mean boring. Here are six diabetic - and meatless - recipes to try your hand at, including Gingered Acorn Squash and Apple Pie. All of these will go nicely on your holiday table this week. Enjoy!
Note: If you haven't already noticed one of the cookie posts from last year, check it out. There are six yummy cookie recipes to try for the holidays! Of course, there are cookie posts throughout the year that will work, too, so give them all a try for your holiday gift-giving.
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml
Ingredients
1 Pastry for double-crust 9-inch pie
3 tablespoons cornstarch
1 cup Equal Spoonful or Granulated*
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)
* May substitute 24 packets Equal sweetener
Directions
Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.
Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.
Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.
Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat
Note: If you haven't already noticed one of the cookie posts from last year, check it out. There are six yummy cookie recipes to try for the holidays! Of course, there are cookie posts throughout the year that will work, too, so give them all a try for your holiday gift-giving.
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml
Ingredients
1 Pastry for double-crust 9-inch pie
3 tablespoons cornstarch
1 cup Equal Spoonful or Granulated*
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)
* May substitute 24 packets Equal sweetener
Directions
Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.
Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.
Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.
Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat
Thursday, June 1, 2017
Thursday Recipes
Here are today's six diabetic recipes to help you through the day, including Penne alla Pesto and Autumn Chicken Stew. Enjoy!
Note: I should be able to start posting several articles a week at the beginning of this blog, beginning tomorrow. Stay tuned!
APPLE CINNAMON MUFFINS
Servings: 12
Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
PUMPKIN BARS
Servings: 36 Bars
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/163.shtml
Ingredients
1/2 cup margarine
1/2 cup fruit sweetener
1/2 cup mashed banana (1 medium banana)
1 egg
1/2 cup canned pumpkin
2 tsp vanilla
1-1/2 cups flour
1 tsp cinnamon
1 tsp each: ginger, allspice, baking soda
1/2 cup raisins
1/2 cup chopped nuts
Topping:
3 Tbsp orange juice concentrate
3 Tbsp fruit sweetener
2 tsp orange rind, freshly grated
1 tsp vanilla
Directions
Combine margarine, fruit sweetener, and mashed banana. Beat in egg, pumpkin & vanilla.
Combine dry ingredients and stir into pumpkin mixture. Add raisins and nuts. Spread into a 9 x 13-inch pan which has been sprayed with a non-stick coating.
Bake 20-25 minutes at 325 degrees, or until firm in the center.
Combine juice concentrate, 3 Tbsp fruit sweetener, orange rind and 1 tsp vanilla. Spread glaze over warm bars.
Nutritional Information Per Serving: Calories: 78; Fat: 4 g; Sodium: 54 mg; Cholesterol: 8 mg; Carbohydrates: 10 g; Exchanges: 2/3 Bread, 1 Fat
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE
Yield: 20 Servings
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml
Ingredients
1 15-Pound WHOLE TURKEY fresh or frozen (thawed)
1-1/2 Teaspoon salt
1/2 Teaspoon freshly ground black pepper
1/2 Cup peach preserves
2 Tablespoons bourbon
2 Teaspoons Angostura bitters
5 pickled peaches for garnish
Directions
Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.
Sprinkle salt and pepper in the cavities of the bird.
Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.
Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.
Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.
Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.
During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.
Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.
Place on a warm large platter and garnish with pickled peaches.
Note: Provides 22 servings at 6 ounces per portion.
Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g
Note: I should be able to start posting several articles a week at the beginning of this blog, beginning tomorrow. Stay tuned!
APPLE CINNAMON MUFFINS
Servings: 12
Find this recipe at: http://diabeticgourmet.com/recipes/html/170.shtml
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
PUMPKIN BARS
Servings: 36 Bars
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/163.shtml
Ingredients
1/2 cup margarine
1/2 cup fruit sweetener
1/2 cup mashed banana (1 medium banana)
1 egg
1/2 cup canned pumpkin
2 tsp vanilla
1-1/2 cups flour
1 tsp cinnamon
1 tsp each: ginger, allspice, baking soda
1/2 cup raisins
1/2 cup chopped nuts
Topping:
3 Tbsp orange juice concentrate
3 Tbsp fruit sweetener
2 tsp orange rind, freshly grated
1 tsp vanilla
Directions
Combine margarine, fruit sweetener, and mashed banana. Beat in egg, pumpkin & vanilla.
Combine dry ingredients and stir into pumpkin mixture. Add raisins and nuts. Spread into a 9 x 13-inch pan which has been sprayed with a non-stick coating.
Bake 20-25 minutes at 325 degrees, or until firm in the center.
Combine juice concentrate, 3 Tbsp fruit sweetener, orange rind and 1 tsp vanilla. Spread glaze over warm bars.
Nutritional Information Per Serving: Calories: 78; Fat: 4 g; Sodium: 54 mg; Cholesterol: 8 mg; Carbohydrates: 10 g; Exchanges: 2/3 Bread, 1 Fat
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE
Yield: 20 Servings
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml
Ingredients
1 15-Pound WHOLE TURKEY fresh or frozen (thawed)
1-1/2 Teaspoon salt
1/2 Teaspoon freshly ground black pepper
1/2 Cup peach preserves
2 Tablespoons bourbon
2 Teaspoons Angostura bitters
5 pickled peaches for garnish
Directions
Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.
Sprinkle salt and pepper in the cavities of the bird.
Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.
Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.
Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.
Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.
During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.
Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.
Place on a warm large platter and garnish with pickled peaches.
Note: Provides 22 servings at 6 ounces per portion.
Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g
Wednesday, May 31, 2017
Wednesday Recipes
Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Monday, May 15, 2017
Meatless Monday
It's Monday, which means it's time for Meatless Monday. Here are six diabetic vegetarian recipes to help you through the day. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
Wednesday, May 3, 2017
Wednesday Recipes
It's Wednesday, half-way through the week. Here are six yummy diabetic recipes to help you through the day, including Gingered Orange Carrots and Spicy Chicken Pie. Enjoy!
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
GINGERED ORANGE CARROTS
Yield: About 2 cups (4 servings)
Source: "The New Family Cookbook for People with Diabetes"
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
ROASTED ASPARAGUS
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/225.shtml
Ingredients
1 lb fresh asparagus
2 tbsp Parmesan cheese, shredded
2 tsp olive oil
1 lemon, cut into wedges
Directions
Preheat oven to 500 degrees.
Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears.
Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.
Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.
Nutritional Information Per Serving: Calories: 76; Protein: 4 g; Fat: 7 g; Sodium: 71 mg; Cholesterol: 3 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
GINGERED ORANGE CARROTS
Yield: About 2 cups (4 servings)
Source: "The New Family Cookbook for People with Diabetes"
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
ROASTED ASPARAGUS
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/225.shtml
Ingredients
1 lb fresh asparagus
2 tbsp Parmesan cheese, shredded
2 tsp olive oil
1 lemon, cut into wedges
Directions
Preheat oven to 500 degrees.
Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears.
Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.
Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.
Nutritional Information Per Serving: Calories: 76; Protein: 4 g; Fat: 7 g; Sodium: 71 mg; Cholesterol: 3 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat
Monday, February 20, 2017
Meatless Monday
It's Monday, which, of course, means Meatless Monday. Here are six vegetarian recipes to help you through the day. Enjoy!
CROCK-POT™ VEGETABLE SOUP
Preparation time: 15 minutes. Cooking time: 4 hours.
Yield: 10 1/2 cups. Serving size: 1 cup.
View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/
Ingredients
2 bags (16 ounces each) frozen mixed vegetables
1 can (28 ounces) Italian-style crushed tomatoes
1 pound lean stew beef, cut into bite-size pieces
1 envelope (1 ounce) dry onion soup mix
2 cubes reduced-sodium beef bouillon
1 1/2 cups water
Directions
Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.
Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.
VEGETARIAN CHILI WITH BROWN RICE
Yield: 6 servings. Serving size: 1 1/4 cups.
View this online at https://www.diabetesselfmanagement.com/recipes/soups-stews/vegetarian-chili-with-brown-rice/
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g' Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ALMOND BISCOTTI
Servings: 32
Find this recipe at: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CROCK-POT™ VEGETABLE SOUP
Preparation time: 15 minutes. Cooking time: 4 hours.
Yield: 10 1/2 cups. Serving size: 1 cup.
View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/
Ingredients
2 bags (16 ounces each) frozen mixed vegetables
1 can (28 ounces) Italian-style crushed tomatoes
1 pound lean stew beef, cut into bite-size pieces
1 envelope (1 ounce) dry onion soup mix
2 cubes reduced-sodium beef bouillon
1 1/2 cups water
Directions
Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.
Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.
VEGETARIAN CHILI WITH BROWN RICE
Yield: 6 servings. Serving size: 1 1/4 cups.
View this online at https://www.diabetesselfmanagement.com/recipes/soups-stews/vegetarian-chili-with-brown-rice/
Ingredients
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeño pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Nutrition Facts Per Serving: Calories: 137, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g' Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ALMOND BISCOTTI
Servings: 32
Find this recipe at: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
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