It's time for Meatless Monday, a time to try out vegetarian food. Here are six diabetic vegetarian recipes to help you through the day, including Tomato and Mint Tabbouleh and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
Showing posts with label Rainbow Chopped Salad. Show all posts
Showing posts with label Rainbow Chopped Salad. Show all posts
Monday, June 11, 2018
Tuesday, May 23, 2017
Tuesday Recipes
Here are today's six diabetic recipes to help you through the day, including Southern Pecan Pie and Spicy Chicken Pie. Enjoy!
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
SOUTHERN PECAN PIE
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
LEMON-HERB TURKEY BREAST
Servings: 12
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml
Ingredients
1 TURKEY BREAST (4-6 pounds)
2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs
4 to 6 Sprigs fresh parsley
1 Lemon
Cornstarch
Directions
Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.
With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.
In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.
To serve, spoon gravy over sliced turkey.
Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
SOUTHERN PECAN PIE
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
CHICKEN, BROCCOLI, AND RICE BAKE
This came in an email from Diabetes Self-Management. This starts off, “Living well with diabetes requires keeping a close eye on your meal plan, but it doesn't have to mean sticking with a dull and dreary diet. To add some pizzazz to your plate, why not try one of the delicious, diabetes-friendly dishes below!” This recipe and the next are from their newsletter. And if you haven't signed up to receive their newsletters, now would be a good time to do it! Preparation time: 15 minutes; Baking time: 25–30 minutes; Yield: 4 servings
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Ingredients
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Instructions
Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25–30 minutes, or until bubbly.
Nutrition Facts; Serving size: 1/4 of recipe; Per Serving: Calories: 244; Carbohydrate: 20 g; Protein: 23 g; Fat: 8 g; Saturated fat: 2 g; Sodium: 382 mg; Fiber: 2 g; Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat; Carbohydrate choices: 1 1/2
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
LEMON-HERB TURKEY BREAST
Servings: 12
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/203.shtml
Ingredients
1 TURKEY BREAST (4-6 pounds)
2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs
4 to 6 Sprigs fresh parsley
1 Lemon
Cornstarch
Directions
Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.
With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.
In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.
To serve, spoon gravy over sliced turkey.
Nutritional Information Per Serving: Calories: 250; Protein: 37 g; Fat: 10 g; Sodium: 82 mg; Cholesterol: 96 mg; Carbohydrates: 2 g
Monday, May 15, 2017
Meatless Monday
It's Monday, which means it's time for Meatless Monday. Here are six diabetic vegetarian recipes to help you through the day. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
RAINBOW CHOPPED SALAD
This recipe begins, “Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.”
This is from Diabetic Connect
To view this online, click here.
Ingredients
1/2 teaspoon orange zest
1/2 cup orange juice , preferably freshly squeezed
1/4 cup cider vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons fresh oregano , chopped, or 3/4 teaspoon dried
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups bell peppers , chopped
1 1/2 cups broccoli florets , chopped
1 cup shredded carrots
1/2 cup radishes , diced
1 tablespoon red onion , minced
1/2 cup Orange-Oregano Dressing
Directions
To prepare dressing: Place orange zest and juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine. (Makes about 1 cup.)
To prepare salad: Combine bell peppers, broccoli, carrots, radishes and onion in a medium bowl. Add 1/2 cup of the dressing and toss to coat. Refrigerate until ready to serve. (Refrigerate extra dressing for up to 1 week.)
Nutritional Facts: Servings: 4; Serving Size: generous 1 cup; Calories: 52; Carbohydrates: 9 g; Fat: 1 g; Saturated Fat: 0 g; Protein: 2 g; Cholesterol: 0 mg; Dietary Fiber: 3 g; Potassium: 350 mg; Sodium: 111 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=682
View recipe: http://diabeticgourmet.com/recipes/html/682.shtml
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Protein: 4 g; Fat: 22 g; Sodium: 231 mg; Cholesterol: 22 mg; Saturated Fat: 5 g; Dietary Fiber: 2 g; Carbohydrates: 7 g
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