Friday Recipes

It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Chicken Cordon Bleu and Beef Teriyaki. Enjoy!

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

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

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

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

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

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-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (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/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

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

Friday Recipes

It's finally Friday. Here are six yummy diabetic-friendly recipes to help you through the day, including Crispy Chicken and Simple Veggie Skewers. Enjoy!

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

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

BLUEBERRY CRUMB CAKE

Recipe Yield: Yield: 9 to 12 Servings

Source: 1,001 Delicious Desserts For People with Diabetes

Book Title: 1,001 Delicious Desserts For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.

Ingredients

4 tablespoons margarine

1 egg

5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener

1 cup all-purpose flour

1-1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/2 cup reduced-fat buttermilk

1/2 teaspoon vanilla

Blueberry Crumb Topping (recipe follows)

Blueberry Crumb Topping Ingredients

1/3 cup all-purpose flour

3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener

1 teaspoon ground cinnamon

1/2 teaspoon maple extract

4 tablespoons cold margarine, cut into pieces

1 cup fresh, or frozen, blueberries

Directions

Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.

Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.

Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.

Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.

Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch, 2-1/2 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

SIMPLE VEGGIE SKEWERS

Recipe Yield: Yield: 12 appetizers

Source: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

CRISPY CHICKEN

Serving size: 3-4 oz

Recipe Yield: Servings: 4

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat

Friday Recipes

It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Quick Italian Beef Roast with Zucchini and Tomatoes and Spicy Thai Chicken. Enjoy!

SPICED APPLE PUDDING

Recipe Yield: Servings: 4 (1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 starch; 1 fruit

MIXED GARDEN CASSEROLE

Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2

Source: Cinnamon Hearts

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

Ingredients

1/4 cup brown sugar, firmly packed

2 tsp salt

1/2 tsp pepper

1/2 cup uncooked regular rice

1 small eggplant, peeled & sliced

1 large onion, sliced

3 medium zucchini, sliced

3 med-size yellow squash, sliced

1 large green pepper, seeded & sliced

2 large tomatoes, peeled, sliced

2 tbsp butter or margarine

Directions

Combine brown sugar, salt and pepper; set aside.

Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.

Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.

Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g

Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat

LEEK-MUSHROOM SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g

Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

Friday Recipes

It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Quick Italian Beef Roast with Zucchini and Tomatoes and Spicy Thai Chicken. Enjoy!

SPICED APPLE PUDDING

Recipe Yield: Servings: 4 (1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 starch; 1 fruit

MIXED GARDEN CASSEROLE

Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2

Source: Cinnamon Hearts

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

Ingredients

1/4 cup brown sugar, firmly packed

2 tsp salt

1/2 tsp pepper

1/2 cup uncooked regular rice

1 small eggplant, peeled & sliced

1 large onion, sliced

3 medium zucchini, sliced

3 med-size yellow squash, sliced

1 large green pepper, seeded & sliced

2 large tomatoes, peeled, sliced

2 tbsp butter or margarine

Directions

Combine brown sugar, salt and pepper; set aside.

Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.

Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.

Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g

Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat

LEEK-MUSHROOM SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g

Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

Wednesday Recipes

Here we are, half-way through the week. Today's six recipes, to help you through the day, include Almond Cheesecake Bars and Glazed Ham with Dried Cherry Caramelized Onions. Enjoy!

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1305.shtml

Makes 8 servings

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

GLAZED HAM WITH DRIED CHERRY CARAMELIZED ONIONS

Serves 10.

Source: NPB

Find this recipe at: http://diabeticgourmet.com/recipes/html/971.shtml

Ingredients

3 pound fully-cooked boneless smoked ham

2 tablespoons honey

1 tablespoon stone-ground mustard

1 teaspoon cider vinegar

5 medium onions, halved lengthwise and thinly sliced (about 5 cups)

3 tablespoons butter

1/2 cup dried tart cherries

1/3 cup cider vinegar

2 tablespoons honey

1/2 teaspoon cardamom

1/4 cup almonds, sliced or slivered, and toasted

Directions

Heat oven to 325 degrees F. Place ham on rack in shallow baking pan. Roast 45 minutes to 1 hour or until a meat thermometer registers 140 degrees F. (about 15 to 18 minutes per pound).

Meanwhile, for glaze, in a small bowl combine 2 tablespoons honey, 1 teaspoon cider vinegar and 1 tablespoon mustard. Brush ham with glaze during the last 5 minutes of baking.

To caramelize onions, cook onions in a covered Dutch oven in hot butter over medium heat for 12 to 15 minutes or until onions are just tender, stirring occasionally. Stir in 1/2 cup dried cherries, 1/3 cup cider vinegar, 2 tablespoons honey and 1/2 teaspoon cardamom. Simmer, uncovered, for 5 minutes. Stir in toasted almonds. Slice ham; serve with onion mixture.

Nutritional Information Per Serving: Calories: 277; Protein: 26 g; Fat: 10 g; Sodium: 1337 mg; Cholesterol: 43 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

ALMOND CHEESECAKE BARS

This recipe begins, “Light and creamy cheesecake bars topped with toasted almonds.”

Serves: 20

Serving Size: 1 bar

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1229.shtml

Ingredients

Crust:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 1/4 cups graham cracker or vanilla wafer crumbs

1/3 cup light butter, melted

1/4 cup toasted sliced almonds, finely ground

Filling:

12 ounces reduced fat cream cheese

1/2 cup Splenda No Calorie Sweetener, Granulated

2 large eggs

1/4 cup reduced fat sour cream

2-1/2 teaspoons vanilla extract

1 teaspoon almond extract

1/4 cup toasted, sliced almonds

Directions

Preheat oven to 350 degrees F.

Spray an 8x8 pan with non-stick cooking spray.

Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.

Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.

Bake in preheated oven for 40 to 47 minutes, or until firm.

Top with toasted almonds.

Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g

GINGER SPICE BISCOTTI

Makes 40 biscotti

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/433.shtml

Ingredients

Canola oil spray

1-1/4 cups unbleached, all purpose flour

1 cup whole-wheat pastry flour

4 tsp. ground ginger

1 tsp. cinnamon

1-1/2 tsp. baking powder

1/4 tsp. allspice

1/4 tsp. salt

2 large eggs

1/3 cup canola oil

1/4 cup unsweetened apple butter or applesauce

1/2 cup packed dark brown sugar

1/2 cup dried cranberries or other chopped dried fruit

Directions

Preheat oven to 325 degrees. Coat a large cookie sheet with oil spray. Set aside.

Mix dry ingredients together in a bowl. Use a food processor or hand mix eggs with oil and apple butter until blended. Blend in the sugar. Add half of the dry mixture and blend until smooth. Add remaining dry (The dough will be soft and sticky but easy to handle.) Transfer dough to a large bowl. Fold in the dried fruit.

Place one-half of the dough at each end of the cookie sheet. With damp hands, form each piece of dough into a log 3 inches wide and about 3/4-inch high. Place logs about 4 inches apart. (Logs will spread during baking.) Bake 25-30 minutes, or until firm to the touch. Remove from oven and cool 10 minutes. (Leave heat on.)

With a serrated knife, cut each log into 1/2-inch cookies cut on the diagonal. Bake 10 minutes. Turn each cookie over and bake 10 more minutes. Turn off heat and leave biscotti in the oven 10 minutes. Remove and cool on a wire rack.

Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 38 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch. 1/2 Fat

VEGETABLE-CHICKEN NOODLE SOUP

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

Find this recipe 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; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

NEW POTATOES WITH SPRING PEAS

This recipe begins, “Here's an easy potato salad recipe, featuring red potatoes, feta cheese, Kalamata olives and fresh mint.”

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1332.shtml

Ingredients

1-3/4 pounds small red potatoes, cut into quarters

2 tablespoons plus 1/4 cup olive oil, divided

1 cup crumbled feta cheese

1/2 cup Kalamata pitted olives, sliced lengthwise into quarters

1/2 fresh or frozen peas, thawed

2 tablespoons chopped fresh mint

Salt and pepper, if desired

Directions

Heat oven to 425F.

Toss potatoes with 2 tablespoons olive oil.

Place on rimmed baking sheet.

Bake 20 to 25 minutes or until tender.

In bowl, toss together potatoes, cheese, olives, peas, olive oil and mint.

Season lightly with salt and pepper, if desired.

Nutritional Information Per Serving: Calories: 220; Protein: 6 g; Fat: 13 g; Sodium: 330 mg; Cholesterol: 6 mg; Saturated Fat: 3.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 21 g

Wednesday Recipes

It's the middle of the week, half-way to the weekend. Today's offerings include Crispy Chicken and Cranberry Salad. Enjoy!

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

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

BLUEBERRY CRUMB CAKE

Recipe Yield: Yield: 9 to 12 Servings

Source: 1,001 Delicious Desserts For People with Diabetes

Book Title: 1,001 Delicious Desserts For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.

Ingredients

4 tablespoons margarine

1 egg

5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener

1 cup all-purpose flour

1-1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/2 cup reduced-fat buttermilk

1/2 teaspoon vanilla

Blueberry Crumb Topping (recipe follows)

Blueberry Crumb Topping Ingredients

1/3 cup all-purpose flour

3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener

1 teaspoon ground cinnamon

1/2 teaspoon maple extract

4 tablespoons cold margarine, cut into pieces

1 cup fresh, or frozen, blueberries

Directions

Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.

Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.

Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.

Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.

Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch, 2-1/2 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

SIMPLE VEGGIE SKEWERS

Recipe Yield: Yield: 12 appetizers

Source: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g

Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat

CRISPY CHICKEN

Serving size: 3-4 oz

Recipe Yield: Servings: 4

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat

Friday Recipes

It's Friday, time to get ready for the weekend. Here are today's six recipes to help you through the weekend, including One-Pot Comfort Shepherd's Pie and Chicken Cordon Bleu. Enjoy!

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

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

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

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

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

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-cordon-bleu.

Ingredients

6 boneless, skinless chicken breast halves (4 ounces each)

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (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/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

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

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Spicy Thai Chicken and Leek-Mushroom Soup. Enjoy!

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

SPICED APPLE PUDDING

Recipe Yield: Servings: 4 (1/2 cup)

View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.

Ingredients

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

Directions

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.

Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 starch; 1 fruit

MIXED GARDEN CASSEROLE

Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2

Source: Cinnamon Hearts

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

Ingredients

1/4 cup brown sugar, firmly packed

2 tsp salt

1/2 tsp pepper

1/2 cup uncooked regular rice

1 small eggplant, peeled & sliced

1 large onion, sliced

3 medium zucchini, sliced

3 med-size yellow squash, sliced

1 large green pepper, seeded & sliced

2 large tomatoes, peeled, sliced

2 tbsp butter or margarine

Directions

Combine brown sugar, salt and pepper; set aside.

Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.

Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.

Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g

Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat

LEEK-MUSHROOM SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g

Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk

CHOCOLATE CHERRY TARTS

Recipe Yield: Servings: 24

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

Tuesday Recipes

If you're like many other diabetics, there's a good chance you're taking at least one or two different kinds of medications. You know that your medical provider wants you to take them.

But what if you're not completely sure what each medication does, or its side-effects? According to Diabetes Self-Management, you should read the information sheets that come with your medications from the pharmacy, or "talk to your doctor, nurse, or diabetes educator about your medicines." (You can read the tip here.)

To learn more about your oral medicines, click here.

And now, on to today's six recipes, which include Moroccan Chicken with Eggplant-Zucchini Ragout and Quick Italian Beef Roast with Zucchini and Tomatoes. Enjoy!

APPLE PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/apple-pie

Ingredients

Pastry for double-crust 9-inch pie

3 tablespoons cornstarch

1 cup Equal Spoonful or Granulated*

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

8 cups peeled, cored, sliced Granny Smith or other baking apples (about 8 medium)

* May substitute 24 packets Equal sweetener

Directions

Roll 1/2 the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate.

Combine cornstarch, Equal, cinnamon, nutmeg and salt. Sprinkle over apples in large bowl and toss to coat. Arrange apples in pie crust.

Roll remaining pastry into circle large enough to fit top of pie. Place over apples. Seal edges, trim and flute. Cut a few slits in top of pastry to allow steam to escape. Bake in preheated 400F oven 40 to 50 minutes or until crust is golden and apples are tender.

Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 253; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Protein: 2 g; Carbohydrates: 42 g

Diabetic Exchanges: 1 fruit, 1-1/2 starch, 2 fat

MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT

This recipe begins, “The word ragout refers to a main dish, French-style stew. It is typically hearty and features well-seasoned meat or fish, often stewed along with vegetables. This is a very flavorful ragout which features chicken, eggplant, zucchini, tomatoes and olives.”

Recipe Yield: Yield: 4 servings

View this online at https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout

Ingredients

1-1/2 to 2 pounds chicken leg quarters

3 tablespoons olive oil, divided

1 teaspoon salt, divided

1 teaspoon freshly ground black pepper, divided

1 small eggplant, cut into 1/2-inch dice

1 medium zucchini, cut into 1/2-inch dice

1 small onion, diced

2 cloves garlic, minced

1/4 cup white wine or water

1 (14.5 ounce) can diced tomatoes with juices

1/4 cup pimento-stuffed green olives, roughly chopped

2 tablespoons capers, rinsed

2 tablespoons red wine vinegar

1 teaspoon sugar

2 tablespoons parsley, minced

Directions

In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.

Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.

Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.

To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.

Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g

OVEN-FRIED CHICKEN

Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.

Source: CanolaInfo

View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.

Ingredients

1-1/2 cups fine bread crumbs

1/2 cup all-purpose flour

1 tsp paprika

1 tsp rosemary, basil or oregano

3 Tbsp canola oil

8 boneless, skinless chicken breasts halves

Directions

Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.

In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.

Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.

Notes:

This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.

Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 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.

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

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

Recipe Yield: Makes 8 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/quick-italian-beef-roast-with-zucchini-and-tomatoes.

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Notes:

Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.

Nutritional Information Per Serving: Calories: 244; Fat: 7 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 278 mg; Cholesterol: 86 mg; Protein: 35 g; Carbohydrates: 4 g

Where's the Beef?

Hare are six yummy recipes to help you through the day. Enjoy!

ITALIAN BEEF STUFFED SHELLS MARINARA

Makes 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1304

View recipe with photo: http://diabeticgourmet.com/recipes/html/1304.shtml

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

EASY HOMEMADE MEATLOAF

Servings: 6

Find this recipe at: http://diabeticgourmet.com/recipes/html/45.shtml

Ingredients

1 egg

2 tablespoons green pepper, chopped fine

2 cups lean ground round (15% fat or less)

1 teaspoon salt

2 slice bread, cubed fine

1/2 teaspoon dry mustard

1/4 cup catsup

1 tablespoon prepared horseradish

1/3 cup onion, chopped fine

Directions

Preheat oven to 400 degrees F.

Mix all ingredients well.

Form into a loaf.

Place in foil-lined 5x9 pan.

Bake until done (15-20 minutes).

Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat

BEEF VEGETABLE SOUP

Servings: 10

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml

Ingredients

1 beef shank bone with 1lb. meat

2-1/2 quarts water

2 bay leaves

1/3 cup chopped celery leaves

1/4 cup chopped fresh parsley

1 tsp Morton Lite Salt Mixture

1/2 tsp freshly ground pepper

1 envelope (1oz.) onion soup mix

1 can (15oz.) stewed tomatoes with juice

1 package (10oz.) frozen mixed vegetables

1 cup peeled, diced potatoes

1 cup sliced celery

Directions

Remove any fat from the beef.

In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.

Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.

Add tomatoes, frozen vegetables, potatoes, and celery.

Cover and simmer for 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable

HAWAIIAN BURGERS

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml

Ingredients

1 pound extra-lean ground beef

4 slices fresh pineapple, or canned, unsweetened, water packed variety

1 clove garlic, minced

2 scallions, minced

1 teaspoon fresh ginger, minced

1 teaspoon Worcestershire sauce

1 tablespoon low-sodium soy sauce

4 slices- 1 ounce each french bread

Directions

Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.

Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.

While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.

Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).

Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.

Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g

BEEF RAGOUT

Yield: About 6 cups

Servings: 8 (3/4 cup) servings

Source: The New Family Cookbook for People with Diabetes

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

Ingredients

1 tablespoon margarine

2 pounds round steak or other lean beef, cut in 3/4-inch cubes

2 cups chopped onion

5 cloves garlic, minced

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon grated orange zest

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary

2 bay leaves

1 teaspoon cinnamon

1/2 teaspoon salt

2 cups sliced fresh mushrooms

1 cup sliced green bell pepper

Directions

Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.

Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.

Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.

Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.

Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat