Here's another six yummy diabetic-friendly recipes to help you through the day, incuding Pork and Tofu Stir-Fry and Sugar Free Blueberry Muffins. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce.
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
PORK AND TOFU STIR-FRY
Recipe Yield: Servings: 4
View this online at http://diabeticgourmet.com/recipes/html/256.shtml.
Ingredients
1/2 pound lean pork boneless loin or leg
1 teaspoon cornstarch
1 teaspoon low-sodium soy sauce
1 cup Chinese pea pods (about 3-1/2 ounces)
2 teaspoons vegetable oil
1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms (about 3 ounces)
1/4 cup sliced green onions (with tops)
2 teaspoons oyster sauce
1 teaspoon low-sodium soy sauce
5 ounces firm tofu, cut into 1/2-inch cubes
Directions
Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.
Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables
Showing posts with label Pork and Zucchini Stew. Show all posts
Showing posts with label Pork and Zucchini Stew. Show all posts
Thursday, May 29, 2025
Wednesday, December 8, 2021
Wednesday Recipes
It's the middle of the week. If we made it this far, we can make it to the weekend.
In the meantime, here are six yummy recipes to help you through the rest of the week, including Athenian Meatloaf with Yogurt-Cucumber Sauce and Pork and Zucchini Stew. Enjoy!
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
ARTICHOKE FRITTATA
Recipe Yield: Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Book Title: Diabetes Cookbook For Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/artichoke-frittata.
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Sodium: 382 mg; Cholesterol: 182 mg; Protein: 10 g; Carbohydrates: 2 g
Diabetic Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
In the meantime, here are six yummy recipes to help you through the rest of the week, including Athenian Meatloaf with Yogurt-Cucumber Sauce and Pork and Zucchini Stew. Enjoy!
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
ARTICHOKE FRITTATA
Recipe Yield: Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Book Title: Diabetes Cookbook For Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/artichoke-frittata.
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Sodium: 382 mg; Cholesterol: 182 mg; Protein: 10 g; Carbohydrates: 2 g
Diabetic Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
Thursday, January 9, 2020
Thursday Recipes
Today's yummy offerings include Parmesan Chicken Topped with Spinach and Almonds and Lemon Chiffon Pie. Enjoy!
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
PORK AND TOFU STIR-FRY
Recipe Yield: Servings: 4
View this online at http://diabeticgourmet.com/recipes/html/256.shtml.
Ingredients
1/2 pound lean pork boneless loin or leg
1 teaspoon cornstarch
1 teaspoon low-sodium soy sauce
1 cup Chinese pea pods (about 3-1/2 ounces)
2 teaspoons vegetable oil
1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms (about 3 ounces)
1/4 cup sliced green onions (with tops)
2 teaspoons oyster sauce
1 teaspoon low-sodium soy sauce
5 ounces firm tofu, cut into 1/2-inch cubes
Directions
Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.
Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at http://diabeticgourmet.com/recipes/html/157.shtml.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatin (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g
Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Recipe Yield: Yield: 4 servings
Source: Hellmann's
View this online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
PORK AND TOFU STIR-FRY
Recipe Yield: Servings: 4
View this online at http://diabeticgourmet.com/recipes/html/256.shtml.
Ingredients
1/2 pound lean pork boneless loin or leg
1 teaspoon cornstarch
1 teaspoon low-sodium soy sauce
1 cup Chinese pea pods (about 3-1/2 ounces)
2 teaspoons vegetable oil
1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms (about 3 ounces)
1/4 cup sliced green onions (with tops)
2 teaspoons oyster sauce
1 teaspoon low-sodium soy sauce
5 ounces firm tofu, cut into 1/2-inch cubes
Directions
Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.
Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at http://diabeticgourmet.com/recipes/html/157.shtml.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatin (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g
Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS
Recipe Yield: Yield: 4 servings
Source: Hellmann's
View this online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.
Ingredients
1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 tablespoon chopped almonds
2 teaspoons grated Parmesan cheese
1 teaspoon plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)
Directions
Preheat oven to 425F.
In medium bowl, combine all ingredients except chicken.
On baking sheet, arrange chicken.
Evenly top with mayonnaise mixture.
Bake 15 minutes or until chicken is thoroughly cooked.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g
Wednesday, December 4, 2019
Wednesday Recipes
It's the middle of the week. If we made it this far, we can make it to the weekend.
In the meantime, here are six yummy recipes to help you through the rest of the week, including Athenian Meatloaf with Yogurt-Cucumber Sauce and Pork and Zucchini Stew. Enjoy!
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
ARTICHOKE FRITTATA
Recipe Yield: Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Book Title: Diabetes Cookbook For Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/artichoke-frittata.
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Sodium: 382 mg; Cholesterol: 182 mg; Protein: 10 g; Carbohydrates: 2 g
Diabetic Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
In the meantime, here are six yummy recipes to help you through the rest of the week, including Athenian Meatloaf with Yogurt-Cucumber Sauce and Pork and Zucchini Stew. Enjoy!
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
CHICKEN WITH SUN-DRIED TOMATOES
Recipe Yield: Yield: 4 servings
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-with-sun-dried-tomatoes.
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Fat: 5 g; Fiber: 1 g; Sodium: 155 mg; Cholesterol: 64 mg; Protein: 27 g; Carbohydrates: 3 g; Sugars: 2 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
ARTICHOKE FRITTATA
Recipe Yield: Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Book Title: Diabetes Cookbook For Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/artichoke-frittata.
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Sodium: 382 mg; Cholesterol: 182 mg; Protein: 10 g; Carbohydrates: 2 g
Diabetic Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
Wednesday, November 6, 2019
Wednesday Recipes
We're at the middle of the week. If we made it this far, we can make it to the weekend. Here are six recipes to help you through the rest of the week, including Pork and Zucchini Stew and Vegetable-Chicken Noodle Soup. Enjoy!
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
View this online at http://diabeticgourmet.com/recipes/html/253.shtml.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
View this online at http://diabeticgourmet.com/recipes/html/253.shtml.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
Friday, October 11, 2019
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including One-Pot Comfort Shepherd's Pie and Strip Steaks with Broiled Asparagus. Enjoy!
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
ONE-POT COMFORT SHEPHERD'S PIE
This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”
This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.
Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups
View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.
Ingredients
Filling:
Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed
Topping:
1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese
Directions
Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.
Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g
Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Recipe Yield: Yield: 4 Servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
RAISIN OATMEAL COOKIES
This is from the infamous long-since-forgotten emailing list, though it looks like it was from a diabetic list.
Yield: 2-1/2 dozen cookies (1 per serving)
Ingredients
6 tablespoons margarine, softened
1/4 cup fat-free sour cream
1 egg
1 teaspoon vanilla
1 cup packed light brown sugar
1-1/2 cups quick-cooking oats
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 cup raisins for baking
Directions
Mix margarine, sour cream, egg, and vanilla in large bowl; mix in brown sugar. Mix in combined oats, flour, baking soda, baking powder, and cinnamon. Mix in raisins.
Drop dough onto greased cookie sheets, using 2 tablespoons for each cookie. Bake at 350 degrees F. until browned, 12 to 15 minutes. Cool on wire racks.
Nutritional Information Per Serving (1 cookie): Calories: 90, Fat: 2.7 g, Cholesterol: 7.1 mg, Sodium: 57 mg, Protein: 1.5 g, Carbohydrate: 15.3 g
Diabetic Exchanges: 1 Bread/Starch, 1/2 Fat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
ONE-POT COMFORT SHEPHERD'S PIE
This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”
This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.
Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups
View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.
Ingredients
Filling:
Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed
Topping:
1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese
Directions
Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.
Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g
Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Recipe Yield: Yield: 4 Servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
RAISIN OATMEAL COOKIES
This is from the infamous long-since-forgotten emailing list, though it looks like it was from a diabetic list.
Yield: 2-1/2 dozen cookies (1 per serving)
Ingredients
6 tablespoons margarine, softened
1/4 cup fat-free sour cream
1 egg
1 teaspoon vanilla
1 cup packed light brown sugar
1-1/2 cups quick-cooking oats
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 cup raisins for baking
Directions
Mix margarine, sour cream, egg, and vanilla in large bowl; mix in brown sugar. Mix in combined oats, flour, baking soda, baking powder, and cinnamon. Mix in raisins.
Drop dough onto greased cookie sheets, using 2 tablespoons for each cookie. Bake at 350 degrees F. until browned, 12 to 15 minutes. Cool on wire racks.
Nutritional Information Per Serving (1 cookie): Calories: 90, Fat: 2.7 g, Cholesterol: 7.1 mg, Sodium: 57 mg, Protein: 1.5 g, Carbohydrate: 15.3 g
Diabetic Exchanges: 1 Bread/Starch, 1/2 Fat
Friday, September 13, 2019
Friday Recipes
Before we start with the recipes, let me ask: Do you know what types of shoes you should avoid, especially if you're diabetic? No? (I can almost hear someone thinking They should be comfortable. Well, yes.)
According to a diabetic health tip from Diabetes Self-Management, it's good to avoid high heels, or any heels "less than one inch in height." Also, slip-on loafs and sandals are not advised, each for their own reasons.
To view the entire tip, click here. To learn more about choosing proper footwear, go to https://www.diabetesselfmanagement.com/managing-diabetes/complications-prevention/how-to-choose-footwear/.
And now for the food.
It's finally Friday. (Yay!) Here are today's six recipes to help you through the weekend, including Strip Steaks with Broiled Asparagus and Pork and Zucchini Stew. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce.
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
PORK AND TOFU STIR-FRY
Recipe Yield: Servings: 4
View this online at http://diabeticgourmet.com/recipes/html/256.shtml.
Ingredients
1/2 pound lean pork boneless loin or leg
1 teaspoon cornstarch
1 teaspoon low-sodium soy sauce
1 cup Chinese pea pods (about 3-1/2 ounces)
2 teaspoons vegetable oil
1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms (about 3 ounces)
1/4 cup sliced green onions (with tops)
2 teaspoons oyster sauce
1 teaspoon low-sodium soy sauce
5 ounces firm tofu, cut into 1/2-inch cubes
Directions
Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.
Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables
According to a diabetic health tip from Diabetes Self-Management, it's good to avoid high heels, or any heels "less than one inch in height." Also, slip-on loafs and sandals are not advised, each for their own reasons.
To view the entire tip, click here. To learn more about choosing proper footwear, go to https://www.diabetesselfmanagement.com/managing-diabetes/complications-prevention/how-to-choose-footwear/.
And now for the food.
It's finally Friday. (Yay!) Here are today's six recipes to help you through the weekend, including Strip Steaks with Broiled Asparagus and Pork and Zucchini Stew. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce.
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
PORK AND TOFU STIR-FRY
Recipe Yield: Servings: 4
View this online at http://diabeticgourmet.com/recipes/html/256.shtml.
Ingredients
1/2 pound lean pork boneless loin or leg
1 teaspoon cornstarch
1 teaspoon low-sodium soy sauce
1 cup Chinese pea pods (about 3-1/2 ounces)
2 teaspoons vegetable oil
1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms (about 3 ounces)
1/4 cup sliced green onions (with tops)
2 teaspoons oyster sauce
1 teaspoon low-sodium soy sauce
5 ounces firm tofu, cut into 1/2-inch cubes
Directions
Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.
Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables
Thursday, August 22, 2019
Stews
If you love stews as much as I do, today's the perfect post for you. The six recipes include Chunky Chicken, Vegetable and Rosemary Stew and Savory Beef Stew. Enjoy!
INDONESIAN TOFU AND VEGETABLE STEW
Recipe Yield: Yield: 8 servings. Serving Size: 1 cup
Source: Patricia Chuey, RD
View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
b>To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Notes:
With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Recipe Yield: 6 servings.
Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.
View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Notes:
Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
INDONESIAN TOFU AND VEGETABLE STEW
Recipe Yield: Yield: 8 servings. Serving Size: 1 cup
Source: Patricia Chuey, RD
View this online at https://diabeticgourmet.com/diabetic-recipes/indonesian-tofu-and-vegetable-stew.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable or chicken broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
b>To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Notes:
With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 290 mg; Protein: 5 g; Carbohydrates: 8 g
CLASSIC BEEF STEW
Recipe Yield: Makes 8 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/classic-beef-stew.
Ingredients
1 tablespoon oil
2 pounds Laura's Lean Eye of Round Roast cut into 2-inch cubes
2 cups sliced onions
4 cloves garlic, chopped
1 green bell pepper, sliced
4 large celery stalks, cut into 2-inch pieces
8 medium carrots
4 large baking potatoes (about 2 pounds) cut into eighths
1 28-ounce can whole tomatoes
1 15-ounce can tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1 cup fat-free beef stock (double strength)
1 tablespoon dried basil
salt and pepper to taste
Directions
Preheat oven to 350 degrees.
Heat oil in skillet. On medium-high heat, sear meat cubes in skillet until browned on all sides.
In a separate bowl, combine canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly. Pour mixture over meat and vegetables in roasting pan.
Cover and bake for 45 minutes at 350 degrees. Reduce heat to 250 degrees and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
Notes:
Prep Time: 25 minutes; Cook Time: 2 hours, 45 minutes. This recipe could be cooked in a crock-pot on low heat for 8 hours. Put it on before leaving for work and you’ll have it ready to eat when you get home.
Nutritional Information Per Serving: Calories: 260; Fat: 4.5 g; Saturated Fat: 1.6 g; Fiber: 8.8 g; Sodium: 547 mg; Cholesterol: 51 mg; Protein: 31.9 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 starch; 2 vegetable; 4 very lean meat
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Recipe Yield: 6 servings.
Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.
View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Notes:
Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew.
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
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