Diabetic Delights: A Confessions of a Foodie Offspring: Pepperoni Pizza Salad

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Friday, August 6, 2021

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Ham Stuffed Zucchini and Turkey Casserole. Enjoy!

TORTELLINI EN BROCHETTE

Recipe Yield: 20 Servings

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

HAM STUFFED ZUCCHINI

Source: The Diabetic Newsletter

View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/

Ingredients

8 small zucchini

4 cups low-fat ham, chopped fine

2 eggs or egg substitute, lightly beaten

1 teaspoon basil

1/2 cup green pepper, chopped

1/4 cup low-fat Swiss cheese, shredded

1 tablespoon canola oil

Directions

With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.

In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.

Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.

Place the zucchini in a baking dish coated with a non-stick cooking spray.

Brush the stuffed zucchini with oil.

Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.

Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g

Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

BLACK-EYED CHICKEN

Recipe Yield: Yield: 6 servings

View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.

Ingredients

16 oz can black-eyed peas, rinsed and drained

2 cups cooked chicken breast, chopped

1 cup diced celery

1 cup red bell pepper

1 cup green bell pepper

1/2 cup sliced green onion

1/2 cup fresh cilantro

3 Tbsp fat-free Italian salad dressing

2 Tbsp Dijon mustard

6 cups lettuce leaves

Directions

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g

Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

Friday, September 11, 2020

Friday Recipes

Friday, June 5, 2020

Friday Recipes

Before we get to today's recipes, there's an important article from Diabetes Self-Management, especially if you're one of the many people using Metformin. The FDA has requested the recalling of Metformin from five manufacturers.

According to Diabetes Self-Management, "As noted in an article on the recall request from Bloomberg, right now, the FDA is asking for a voluntary recall of metformin by five different manufacturers. These extended-release formulations are made by Amneal Pharmaceuticals Inc., Actavis Pharma Inc., Apotex Corp., Lupin Pharma and Marksans Pharma Ltd."

To read the article in its entirety, click here.

And now, onto today's recipes.

Another Friday, another weekend's-worth of recipes, including Stuffed Tomatoes with Smoked Chicken and Tabouli and Italian Lentil Stew. Enjoy!

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

ZUCCHINI ALLA CECE

Recipe Yield: Serving: 6

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.

Ingredients

2 teaspoons olive oil

1 onion, chopped

2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices

1/2 teaspoon dried basil, crumbled

1/4 teaspoon dried thyme, crumbled

1 can (14-3/4 ounces) stewed tomatoes

1 cup canned chick-peas, drained and rinsed

1/8 teaspoon black pepper

Directions

Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.

Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.

Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable

BEEF AND VEGETABLE LO MEIN

Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.

Ingredients

1 package (12 ounces) fresh Chinese-style noodles

4 quarts boiling water

4 Chinese dried black, or shiitake, mushrooms

1 tablespoon sesame, or vegetable, oil

1 tablespoon finely chopped fresh gingerroot

3 cloves garlic, minced

12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips

2 cups broccoli florets

1 cup sliced carrots

1/3 cup water

2 tablespoons cornstarch

1 tablespoon black bean paste

2 teaspoons light soy sauce

Directions

Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.

Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.

Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.

Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g

Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat

STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI

Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.

Ingredients

1 cup deli tabouli (bulgur)

1 cup diced, seeded cucumber

1 cup diced smoked chicken breast

4 medium ripe, firm tomatoes

2 teaspoons olive oil

4 tablespoons deli hummus

Directions

Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.

Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat

BASIL CHICKEN SOUP

Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2

Source: The Diabetic Newsletter

View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup.

Ingredients

1 tablespoon butter or margarine

1 large onion, chopped

1 clove garlic, pressed or minced

1 tablespoon all-purpose flour

3-1/2 cups chicken broth (low-sodium)

1 large russet potato, peeled and cut into 1/2-inch cubes

1 cup diced cooked chicken

1/2 cup chopped fresh basil

1/2 cup shredded light jarlsberg cheese

Directions

In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.

Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.

Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat

ITALIAN LENTIL STEW

Makes 8 servings if served as a stew, more if thinned to a soup.

View this online at https://diabeticgourmet.com/articles/lentils-help-take-the-chill-out-of-winter/.

Ingredients

1 Tbsp. extra virgin olive oil

1 medium carrot, finely chopped (about 1 cup)

1 small onion, finely chopped (about 1 cup)

1 cup diced fennel

1-1/2 cups green or small brown lentils

1/2 cup finely-chopped flat-leaf parsley

1/2-1 tsp. basil

1/2-1 tsp. marjoram

1/2-1 tsp. chopped dried chives

Salt and freshly ground black pepper, to taste

1/3 cup small pasta

Directions

In a small Dutch oven or 3-quart saucepan, heat the oil over medium high heat. Stir in the carrot, onion and fennel and cook 3 minutes, stirring occasionally, just to soften the vegetables slightly. Add the lentils and 6 cups water. Stir in parsley, basil, marjoram and chives. Bring to a boil, reduce heat and simmer for 30 minutes, uncovered.

Stir in the salt, pepper and pasta. Cook until the pasta is done and the lentils are soft, 10 to 15 minutes. Add more water, stirring it in gradually until mixture is desired consistency. Adjust seasonings and add more herbs if desired. (This dish can also be served as a soup, depending on the amount of water used.) At this point, the stew (or soup) can be served, or stored in the refrigerator or freezer.

Friday, May 22, 2020

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Steak Kabobs With Caramelized Onion Relish and Turkey Burgers. Enjoy!

TORTELLINI EN BROCHETTE

Recipe Yield: 20 Servings

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

BLUEBERRY TORTE DESSERT

Recipe Yield: Servings: 6 (1 Serving = 1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert.

Ingredients

3 eggs, separated

1 tbsp sugar

1/3 cup ground almonds

2-1/2 cup fresh blueberries

2 tsp cornstarch

1/2 cup whipping cream

1 tsp sugar substitute

1/2 cup vanilla yogurt

Directions

Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.

Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.

Remove from the pan and cool. Cut into small squares.

To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.

To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.

Nutritional Information Per Serving: Calories: 177; Fat: 10 g; Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Skim Milk; 2 Fat

FRENCH COUNTRY BEAN SOUP

Recipe Yield: Makes 8 servings (with chicken)

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup.

Ingredients

2 Tbsp. olive oil

1 carrot, cut in half-moons

1 rib celery, sliced

1 small onion, chopped in bite-size pieces

1 small leek, chopped in bite-size pieces

3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips

4 cups fat-free, reduced sodium chicken broth

1 tsp. dried thyme

1 garlic clove, chopped

2 cups squash (e.g. butternut), peeled and diced

1 can (15 oz.) chickpeas or white beans, rinsed and drained

1 cup cooked chicken cut in bite-size pieces (optional)

Directions

Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)

Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable

TURKEY BURGERS

Recipe Yield: 4 Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.

Ingredients

1 egg white

1 thin slice whole-wheat bread

1 small onion, grated

1 pound ground turkey

2 teaspoons ground coriander

Salt to taste

1 teaspoon pepper

1/4 teaspoon ground nutmeg

2 teaspoons virgin olive oil

Directions

In a large bowl, lightly beat egg white.

Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.

In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.

Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g

Diabetic Exchanges: 3 Meat

STEAK KABOBS WITH CARAMELIZED ONION RELISH

Recipe Yield: Makes 12 appetizer servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.

Ingredients

Kabobs:

1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick

1 teaspoon garlic-pepper seasoning

Fresh basil leaves (optional)

Caramelized Onion Relish:

2 tablespoons olive oil

1 large red onion, sliced

1/2 cup balsamic vinegar

1/4 cup brown sugar

1/4 teaspoon salt

1/8 teaspoon pepper

Directions

To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.

To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.

Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

Serve kabobs with relish. Garnish with basil leaves, as desired.

Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g

Friday, May 8, 2020

Friday Recipes

Wednesday, March 18, 2020

Wednesday Recipes

Here are six yummy recipes to help you through the day, including Light Sour Cream Chicken Enchiladas and Baja Turkey Chili. Enjoy!

HAM STUFFED ZUCCHINI

Source: The Diabetic Newsletter

View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/

Ingredients

8 small zucchini

4 cups low-fat ham, chopped fine

2 eggs or egg substitute, lightly beaten

1 teaspoon basil

1/2 cup green pepper, chopped

1/4 cup low-fat Swiss cheese, shredded

1 tablespoon canola oil

Directions

With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.

In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.

Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.

Place the zucchini in a baking dish coated with a non-stick cooking spray.

Brush the stuffed zucchini with oil.

Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.

Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g

Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat

BUTTERY SPAGHETTI SQUASH

Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2

Source: Family Circle's All-Time Favorite Recipes

Book Title: Family Circle's All-Time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.

Ingredients

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.

Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

BAJA TURKEY CHILI

Recipe Yield: Yield: 24 servings

Source: NDOP

View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.

Ingredients

2 tablespoons olive oil

2 cups chopped onion

2 cups chopped celery

2 quarts pulled or cooked turkey breast, chopped

50 ounces white kidney beans, rinsed and well drained

44 ounces white shoepeg corn, undrained

8 ounces green chilies, chopped

2 quarts turkey broth

2 teaspoons ground cumin

3 cups shredded monterey jack cheese

1 bunch fresh cilantro sprigs

As needed tortilla chips

Directions

In a medium stock pot, heat oil over medium heat.

Add onion and celery, cook and stir until vegetables are tender.

Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.

Cover and cook about 20-30 minutes, stirring occasionally until heated through.

Serve 8 ounces per serving and garnish with cheese and cilantro.

Serve with tortilla chips, if desired (not included in nutritional information).

Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Recipe Yield: Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g

Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

AMAZING NEW ORLEANS BRAISED ONIONS

Yield: 10 servings

Source: America's Everyday Diabetes Cookbook

View online: http://diabeticgourmet.com/recipes/html/590.shtml

Ingredients

2 to 3 large Spanish onions

6 to 9 whole cloves

1/2 teaspoon salt

1/2 teaspoon cracked black peppercorns

Pinch ground thyme

Grated zest and juice of 1 orange

1/2 cup condensed beef broth, undiluted

Finely chopped fresh parsley, optional

Hot pepper sauce, optional

Directions

Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.

Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

Friday, March 23, 2018

Friday Recipes

Here are six yummy recipes to help you through the weekend, including Blueberry Torte Dessert and Chicken and Broccoli in Mushroom Sauce. Enjoy!

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

TORTELLINI EN BROCHETTE

Source: Family Circle "All-Time Favorite Recipes"

Book Title: Family Circle "All-Time Favorite Recipes”

Recipe Yield: 20 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette

Ingredients

1 package (9 ounces) refrigerated spinach-cheese tortellini

1 package (9 ounces) refrigerated plain cheese tortellini

Parmesan Dip:

1-1/2 cups ranch-style salad dressing

3/4 cup grated Parmesan cheese

2 tablespoons chopped fresh parsley

2 cloves garlic, finely chopped

Salt (optional)

1/4 teaspoon black pepper

Directions

Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.

Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.

Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.

Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g

Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable

BLUEBERRY TORTE DESSERT

Servings: 6 (1 Serving = 1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert

Ingredients

3 eggs, separated

1 tbsp sugar

1/3 cup ground almonds

2-1/2 cup fresh blueberries

2 tsp cornstarch

1/2 cup whipping cream

1 tsp sugar substitute

1/2 cup vanilla yogurt

Directions

Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.

Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.

Remove from the pan and cool. Cut into small squares.

To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.

To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.

Nutritional Information Per Serving: Calories: 177; Fat: 10 g;Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Skim Milk; 2 Fat

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Source: American Heart Association

Recipe Yield: Servings: 6

https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

CHOCOLATE ORANGE BREAD PUDDING

Yield: 8 servings. Serving size: 3/4 cup.

View this online here.

Ingredients

1/4 cup sugar

3 tablespoons unsweetened cocoa powder

1 1/2 cups fat-free (skim) milk

3 eggs, lightly beaten

1 to 2 teaspoons grated orange peel

1 teaspoon vanilla

3/4 teaspoon ground cinnamon

4 ounces (4 cups) cubed French baguette

1/4 cup sugar-free chocolate ice cream topping

8 maraschino cherries with stems (optional)

Directions

Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.

Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.

Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.

Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.

Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g

Exchanges per serving: 1 1/2 Bread/Starch.

Thursday, March 22, 2018

Thursday Recipes

Here are today's yummy recipes to help you through the day, including Pepperoni Pizza Salad and Baked Apples with Raisins. Enjoy!

ROSEMARY-SAGE STEAK

Recipe Yield: 8 Servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll

Ingredients

2 pounds boneless top sirloin steak, all visible fat removed

Marinade:

1/2 cup chopped onion (1 medium)

1/4 cup fresh lemon juice (1 to 2 medium lemons)

3 tablespoons dry white wine (regular or nonalcoholic)

2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed

2 tablespoons finely chopped fresh sage or 2 teaspoons dried

1 tablespoon Dijon mustard

3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic

1 teaspoon olive oil

1/2 teaspoon pepper

1/4 teaspoon salt

Directions

Put steak in an airtight plastic bag.

In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.

Preheat grill on medium-high heat.

Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.

Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Low-fat Meat

PEPPERONI PIZZA SALAD

Recipe Yield: 6 servings.

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipe/pepperoni-pizza-salad

Ingredients

1 cup dry rotini pasta

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Fiber: 2 g; Sodium: 440 mg; Cholesterol: 17 mg; Protein: 7 g; Carbohydrates: 17 g; Sugars: 4 g

Diabetic Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable

CRUMB TOPPED CHERRY PIE DESSERT

Source: Sweet Inspirations

Book Title: Sweet Inspirations

Recipe Yield: Servings: 12

View this online here.

Ingredients

Pastry for a one-crust pie

2 (1lb) cans red tart cherries (packed in water)

1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)

3 tbsp cornstarch

1/4 cup water

1/4 tsp salt

1 tsp. grated lemon peel

2 tbsp lemon juice

A few drops of red food coloring (optional)

2 tbsp almond flavoring

Topping:

1/4 cup flour

1/2 cup instant mashed potato or buds

1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)

1 tsp cinnamon

1/4 tsp nutmeg

1/4 cup margarine

**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.

Directions

Line 9-inch pie pan with prepared pastry. Set aside.

Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.

Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.

Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat

SCOTTISH SCONES

Recipe Yield: Servings: 16

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

https://diabeticgourmet.com/diabetic-recipes/scottish-scones

Ingredients

1 cup unbleached all-purpose flour

1 cup whole-wheat flour

1 tsp baking powder

1/2 tsp salt

4 tbsp whipped butter

1 cup buttermilk

1/2 cup golden raisins

Directions

Preheat your oven to 400 degrees F.

Coat a baking sheet with non-stick cooking spray.

In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.

On a floured board, roll out the dough until 1/2" thick.

Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.

Serve warm or let cool and store in an airtight container.

Nutritional Information Per Serving: Calories: 97; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Protein: 3 g; Carbohydrates: 16 grams

Diabetic Exchanges: 1 Starch/Bread

BAKED APPLES WITH RAISINS

Recipe Yield: Servings: 2

https://diabeticgourmet.com/diabetic-recipes/baked-apples-with-raisins

Ingredients

2 apples

1 tbsp raisins

Orange juice

Pinch ground cinnamon

Directions

Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.

Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.

Nutritional Information Per Serving: Calories: 74; Carbohydrates: 10 g

Diabetic Exchanges: 1-1/2 Fruit

AFRICAN BEEF SPINACH STEW (SHOKO)

This recipe begins, “This spicy and hearty stew will hit the spot!”

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko

Ingredients

1 can tomatoes — undrained

1 whole hot chili peppers

2 large onions

1/4 cup chopped green bell pepper — capsicum

6 tbsp vegetable oil

2 lb beef steak — 1kg cut in cubes

1 cup water — or beef broth

1/4 tsp sugar

1/4 tsp salt

2 tsp cayenne pepper

1 1/2 tsp minced ginger

1 lb fresh spinach

Directions

Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.

Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.

Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.

Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.

Cover, lower the heat, and simmer for 2 hours.

Stir occasionally to keep from burning.

Meanwhile, soak the spinach in warm water for 15 minutes.

Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.

After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.

Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.

Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.

Wednesday, October 26, 2016

Wednesday Recipes

It's half-way through the work week, and less than a week until Halloween. Where does the time go? Here are six diabetic recipes to help you through the day. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

BREAKFAST STUFFED PEPPERS

This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.

To view this online, click here.

Ingredients

3 small red, orange, and/or yellow peppers

3 oz. breakfast turkey sausage, crumbled and cooked

4 eggs

2 TBSP fat free milk

3 TBSP minced onion

2 cloves garlic, minced

2 tsp olive oil

1/2 cup shredded Monterey Jack cheese

1/4 cup chopped fresh parsley

1/4 tsp kosher salt

Pepper to taste

Directions

Preheat the oven to 350 degrees F.

Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.

Sauté the onions and garlic in the olive oil until fragrant and tender.

Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.

Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.

Bake for 40-45 minutes.

Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g

LEAN & SPICY TACO MEAT

This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.

To view this online, click here.

Ingredients

8 ounces 93%-lean ground beef

8 ounces 99%-lean ground turkey breast

1/2 cup chopped onion

1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes

1/2 teaspoon ground cumin

1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder

1/2 teaspoon dried oregano

Directions

Cover and refrigerate for up to 1 day. Reheat just before serving.

6 servings, about 1/2 cup each

Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0

ORANGE-SCENTED BEEF STIR-FRY

This recipe begins, “Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.” Total Time: 30 minutes; Makes 4 servings, 1 1/4 cups each

To view this online, click here.

Ingredients

1/2 cup reduced-sodium chicken broth, divided

1 tablespoon cornstarch

2 tablespoons reduced-sodium soy sauce

2 tablespoons orange marmalade

1 tablespoon oyster-flavored sauce

1 tablespoon rice vinegar

1 1/2-2 teaspoons chile-garlic sauce

4 teaspoons canola oil, divided

12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips

1 tablespoon minced fresh ginger

1 large onion, slivered (1 1/2-2 cups)

1 small red bell pepper, diced (1 cup)

1 pound broccoli florets, (about 4 cups)

Directions

Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.

Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.

Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.

Nutritional Facts: Servings: 4; Per serving: 265 Calories; Carbohydrates: 23 g; Fat: 11 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Protein: 20 g; Cholesterol: 41 mg; Dietary Fiber: 5 g; 541mg Potassium: 541 mg; Sodium: 560g; Added Sugars: 0g; other carbohydrate: 1/2; vegetable: 2; lean meat Exchanges: 3; Carbohydrate Servings: 1; Vitamin C (273% daily value); Vitamin A (105% dv); Zinc (27% dv); Folate (24% dv); Iron (20% dv); Potassium (15% dv)

KEY LARGO BANANAS FLAMBE'

Makes: 4 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 medium bananas, ripe but firm

1/2 lime

1 tablespoon margarine

1 tablespoon dark brown sugar

2 tablespoons rum

Directions

Peel the bananas and slice in half both lengthwise and crosswise. (Each banana will be quartered.) Squeeze the juice from the lime over the bananas.

Melt the margarine in a large nonstick skillet over medium heat. Saute the bananas for 2 minutes per side. Sprinkle with brown sugar; cook 1 minute more per side.

Drizzle with rum. Remove from the stove and carefully ignite. Shake the skillet until the flames are extinguished. Serve immediately on warmed dessert plates.

Nutritional Information Per Serving: (1/2 Banana /2 slices): Calories: 103, Fat: 3 g, Cholesterol: 0 mg, Sodium: 35 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 12 g, Protein: 1 g, Diabetic Exchanges: 1 Fruit, 1 Fat

PEPPERONI PIZZA SALAD

Servings: 6 (1-1/4 cup)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/104.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=104

Ingredients

3/4 Cup refrigerated Garden Vegetable Pasta Sauce

1 Tbsp olive oil

1/2 tsp dried Italian seasoning

1 Cup (4 oz) Mozzarella cheese, shredded

1/3 Cup (1-3/4 oz) small pepperoni slices, halved

1 Cup fresh mushrooms, sliced

1 Cup Green bell pepper, chopped

1/4 Cup black olives, sliced

1 Tomato, chopped

Directions

Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.

Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.

Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.

Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Sodium: 440 mg; Cholesterol: 17 mg; Carbohydrates: 17 g; Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable