Ever want something just a little snacky? If you're like many of us, you probably do. Here are six diabetic-friendly desserts to try, including Really Raspberry Parfaits and Granny Smith Apple Tarts. Enjoy!
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
Showing posts with label Really Raspberry Parfaits. Show all posts
Showing posts with label Really Raspberry Parfaits. Show all posts
Thursday, February 13, 2020
Monday, February 3, 2020
Meatless Monday
It's time for another Meatless Monday. Here are six vegetarian/diabetic recipes to help you through the day, including Cheese Lasagna, Artichoke Frittata, and, for dessert, Really Raspberry Parfaits. Enjoy!
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
ARTICHOKE FRITTATA
Recipe Yield: Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Book Title: Diabetes Cookbook For Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/artichoke-frittata.
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Sodium: 382 mg; Cholesterol: 182 mg; Protein: 10 g; Carbohydrates: 2 g
Diabetic Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
ARTICHOKE FRITTATA
Recipe Yield: Yield: 6 servings
Source: Diabetes Cookbook For Dummies
Book Title: Diabetes Cookbook For Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/artichoke-frittata.
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Sodium: 382 mg; Cholesterol: 182 mg; Protein: 10 g; Carbohydrates: 2 g
Diabetic Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
Thursday, January 16, 2020
Dessert
Whoever says diabetics can't have dessert isn't telling the whole truth. While one needs to eat dessert in moderation, these diabetic-friendly desserts can be had at any time, including Meringue Tartlets with Pears and Shaved Chocolate and Chocolate Velvet Mousse. Enjoy!
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note: it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
CHOCOLATE VELVET MOUSSE
Recipe Yield: Yield: 6 Servings; Serving Size: 3/4 cup mousse, 1/2 cup strawberries
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-velvet-mousse.
Ingredients
3 ounces unsweetened chocolate
1 cup low fat milk
1/4 cup egg substitute
1/2 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon cornstarch
2 tablespoons orange liqueur (Grand Marnier, Curacao, Triple Sec, or brandy)*
1/2 cup heavy cream
3 cups sliced strawberries
Directions
Place chocolate and milk in a medium saucepan. Heat over medium heat until chocolate melts. Set aside.
Stir together egg substitute, Splenda Granulated Sweetener, cornstarch and Grand Marnier in a small mixing bowl. Add to chocolate mixture. Stir constantly. Cook over medium heat while stirring constantly, until mixture begins to thicken (approx. 3-4 minutes). Remove from heat and pour into the bowl of a blender or food processor. Blend or process briefly (10-20 seconds) to make a more creamy texture. Pour into medium bowl and cover.
Refrigerate chocolate mixture approx. 2-3 hours or until cool. Whip cream until stiff and fold into chocolate. Refrigerate overnight to set. Will keep refrigerated for 3 days.
To serve, layer strawberries and mousse in 6 all- purpose wine glasses.
Notes:
This chilled, layered dessert topped with strawberries is quite impressive. Be sure to allow time to let it set! It’s well worth the wait. Alcohol can be replaced with 1 teaspoon orange extract.
Nutritional Information Per Serving: Calories: 220; Fat: 17 g; Saturated Fat: 10 g; Fiber: 4 g; Sodium: 50 mg; Cholesterol: 30 mg; Protein: 5 g; Carbohydrates: 16 g; Sugars: 6 g
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note: it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
CHOCOLATE VELVET MOUSSE
Recipe Yield: Yield: 6 Servings; Serving Size: 3/4 cup mousse, 1/2 cup strawberries
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-velvet-mousse.
Ingredients
3 ounces unsweetened chocolate
1 cup low fat milk
1/4 cup egg substitute
1/2 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon cornstarch
2 tablespoons orange liqueur (Grand Marnier, Curacao, Triple Sec, or brandy)*
1/2 cup heavy cream
3 cups sliced strawberries
Directions
Place chocolate and milk in a medium saucepan. Heat over medium heat until chocolate melts. Set aside.
Stir together egg substitute, Splenda Granulated Sweetener, cornstarch and Grand Marnier in a small mixing bowl. Add to chocolate mixture. Stir constantly. Cook over medium heat while stirring constantly, until mixture begins to thicken (approx. 3-4 minutes). Remove from heat and pour into the bowl of a blender or food processor. Blend or process briefly (10-20 seconds) to make a more creamy texture. Pour into medium bowl and cover.
Refrigerate chocolate mixture approx. 2-3 hours or until cool. Whip cream until stiff and fold into chocolate. Refrigerate overnight to set. Will keep refrigerated for 3 days.
To serve, layer strawberries and mousse in 6 all- purpose wine glasses.
Notes:
This chilled, layered dessert topped with strawberries is quite impressive. Be sure to allow time to let it set! It’s well worth the wait. Alcohol can be replaced with 1 teaspoon orange extract.
Nutritional Information Per Serving: Calories: 220; Fat: 17 g; Saturated Fat: 10 g; Fiber: 4 g; Sodium: 50 mg; Cholesterol: 30 mg; Protein: 5 g; Carbohydrates: 16 g; Sugars: 6 g
Wednesday, January 8, 2020
Dessert
Many people, when they're first diagnosed with diabetes, figure that desserts are a thing of the past.
That's not true, as these six desserts show. (Just make sure it's in moderation!) Check out the Double Chocolate Brownies, the Melon Banana Sorbet, as well as the rest of these yummy desserts. Enjoy!
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at http://diabeticgourmet.com/recipes/html/157.shtml.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatin (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”
Recipe Yield: Yield: 16 brownies
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipe/double-chocolate-brownies.
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 starch, 1 fat
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard.
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
That's not true, as these six desserts show. (Just make sure it's in moderation!) Check out the Double Chocolate Brownies, the Melon Banana Sorbet, as well as the rest of these yummy desserts. Enjoy!
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at http://diabeticgourmet.com/recipes/html/157.shtml.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatin (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”
Recipe Yield: Yield: 16 brownies
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipe/double-chocolate-brownies.
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 starch, 1 fat
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard.
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
Friday, January 3, 2020
Friday Recipes
It's the first Friday of the new year. Here are six yummy recipes to help you through the weekend, including Roasted Chicken Salad with Napa Cabbage and Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs. Enjoy!
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Notes:
Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.
Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
>Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Recipe Yield: Yield: 4 servings
Source: The National Turkey Federation
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs.
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320; Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
TURKEY TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Notes:
Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.
Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
>Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Recipe Yield: Yield: 4 servings
Source: The National Turkey Federation
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs.
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320; Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
TURKEY TOSTADAS
Yield: 4 servings
Source: UMass Extension Nutrition Education Program
Find this recipe at: http://diabeticgourmet.com/recipes/html/1139.shtml
Ingredients
2 cups cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
2 tablespoons taco seasoning (chili)
1-1/2 cup water
4 corn tortillas
1/4 cup refried beans (low-fat or fat-free)
1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
1/2 cup tomatoes (chopped)
1/2 cup lettuce (shredded)
2 tablespoons onion (chopped)
1/2 cup taco sauce
plain yogurt (low-fat or fat-free optional)
guacamole (or mashed avacado optional)
Directions
Wash and prepare vegetables.
In a large skillet over medium heat, combine turkey, taco seasoning, and water.
Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
Place tortillas on a cooking sheet. Bake at 375 for 4-7 minutes or until tortillas are crispy.
Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.
Nutritional Information Per Serving: Calories: 230; Calories from Fat: 35; Protein: 26 g; Fat: 4 g; Sodium: 420 mg; Cholesterol: 50 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Carbohydrates: 20 g
Wednesday, November 14, 2018
Wednesday Recipes
Here are six yummy recipes to help you through the day, as well as the rest of the week, including Black-Eyed Chicken and Chocolate Cheesecake. Enjoy!
CHICKEN IN A POT
Recipe Yield: Yield: 6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot
Ingredients
2 medium carrots, sliced
2 medium onions, sliced
2 celery ribs, cut in 1-inch pieces
3 pounds chicken, whole or cut up, skin removed
3/4 teaspoon salt
1/2 teaspoon dried coarse black pepper
1 teaspoon dried basil
1/2 cup water, chicken broth, or white cooking wine
Directions
Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.
Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).
This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.
Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
CHOCOLATE CHEESECAKE
Recipe Yield: Yield: 16 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Notes:
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 milk, 3 fat
CHICKEN IN A POT
Recipe Yield: Yield: 6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-a-pot
Ingredients
2 medium carrots, sliced
2 medium onions, sliced
2 celery ribs, cut in 1-inch pieces
3 pounds chicken, whole or cut up, skin removed
3/4 teaspoon salt
1/2 teaspoon dried coarse black pepper
1 teaspoon dried basil
1/2 cup water, chicken broth, or white cooking wine
Directions
Place vegetables in bottom of slow cooker. Place chicken on top of vegetables. Add seasonings and water.
Cover. Cook on LOW 8-10 hours, or HIGH 3-1/2 hours (use 1 cup liquid if cooking on HIGH).
This is a great foundation for soups - chicken vegetable, chicken noodle, chicken rice, chicken corn, and other favorites.
Nutritional Information Per Serving: Calories: 172; Fat: 5 g; Fiber: 2 g; Sodium: 381 mg; Cholesterol: 65 mg; Protein: 22 g; Carbohydrates: 8 g; Sugars: 4 g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
CHOCOLATE CHEESECAKE
Recipe Yield: Yield: 16 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Notes:
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 milk, 3 fat
Monday, November 5, 2018
Meatless Monday
Time for another Meatless Monday. Today's offerings include Hummus-Veggie Wraps and Tangy Apple Slaw. Enjoy!
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
FRIJOLES COCIDOS
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/frijoles-cocidos.
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Fat: 3 g; Fiber: 14 g; Sodium: 395 mg; Protein: 12 g; Carbohydrates: 40 g; Sugars: 5 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
HUMMUS-VEGGIE WRAPS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/hummus-veggie-wraps
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Fat: 8.6 g; Saturated Fat: 0.5 g; Fiber: 6.7 g; Sodium: 625 mg; Protein: 10 g; Carbohydrates: 38 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
LEMON BASIL PESTO WITH FRESH VEGETABLES
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper. With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
FRIJOLES COCIDOS
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/frijoles-cocidos.
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Fat: 3 g; Fiber: 14 g; Sodium: 395 mg; Protein: 12 g; Carbohydrates: 40 g; Sugars: 5 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
HUMMUS-VEGGIE WRAPS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/hummus-veggie-wraps
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Fat: 8.6 g; Saturated Fat: 0.5 g; Fiber: 6.7 g; Sodium: 625 mg; Protein: 10 g; Carbohydrates: 38 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
LEMON BASIL PESTO WITH FRESH VEGETABLES
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper. With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g
TANGY APPLE SLAW
Recipe Yield: Serves: 6
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-apple-slaw
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal ® Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal®, mustard, lemon juice and pepper.
Spoon Equal ® mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Notes:
A take-off on the traditional creamy version of coleslaw. Chopped apples add crunch and a hint of sweetness that is also enhanced by Equal.
Nutritional Information Per Serving: Calories: 152; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2-1/2 vegetable, 2 fat
Monday, October 29, 2018
Meatless Monday
It's another Meatless Monday, time to show that one can follow both a vegetarian diet and a diabetic one. Today's vegetarian and diabetic recipes include Simple Veggie Skewers and Really Raspberry Parfaits. Enjoy!
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
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
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
SALSA BEAN DIP
Recipe Yield: Yield: 14 servings Serving size: 2 tablespoons
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/salsa-bean-dip.
Ingredients
3/4 cup mild or medium thick and chunky salsa
1 (19 ounce) can cannellini beans, rinsed and drained
1 teaspoon lemon juice
1 teaspoon dark brown chili powder (or to taste)
1 teaspoon ground cumin
1/8 teaspoon salt
Directions
Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.
In the bowl, mash the beans slightly with a fork.
Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined.
Transfer to a serving bowl.
Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 36; Fiber: 2 g; Sodium: 74 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
JALAPENO BROCCOLI
Recipe Yield: Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
Book Title: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
CHICKPEA SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Book Title: Diabetes Cookbook for Dummies
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chickpea-salad.
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Fat: 3 g; Sodium: 641 mg; Protein: 10 g; Carbohydrates: 35 g
Diabetic Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
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
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
SALSA BEAN DIP
Recipe Yield: Yield: 14 servings Serving size: 2 tablespoons
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/salsa-bean-dip.
Ingredients
3/4 cup mild or medium thick and chunky salsa
1 (19 ounce) can cannellini beans, rinsed and drained
1 teaspoon lemon juice
1 teaspoon dark brown chili powder (or to taste)
1 teaspoon ground cumin
1/8 teaspoon salt
Directions
Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.
In the bowl, mash the beans slightly with a fork.
Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined.
Transfer to a serving bowl.
Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 36; Fiber: 2 g; Sodium: 74 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
JALAPENO BROCCOLI
Recipe Yield: Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
Book Title: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
Saturday, September 1, 2018
Saturday, Labor Day Weekend
It's Saturday of a three-day weekend. It doesn't seem possible that it's already Labor Day weekend. Where did the summer go?
I'll be posting tomorrow morning, as well as on Monday with recipes to help you with your Labor Day meals. In the meantime, here are six yummy recipes to help you through the day, including Turkey Casserole and Quinoa Salad. Enjoy!
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=837
Online version: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
QUINOA SALAD
Yield: 4 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=852
Online version: http://diabeticgourmet.com/recipes/html/852.shtml
Ingredients
1/2 cup raw quinoa, rinsed
1/4 cup finely chopped yellow pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
2 tablespoons minced fresh parsley
1-1/2 tablespoons olive oil
4 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons minced green onions
Fresh ground pepper and salt to taste
Directions
Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.
In a 1-quart saucepan bring 1-1/2 cups water to a boil.
Add the quinoa and bring to a boil.
Lower the heat to simmer, cover, and cook for 15 minutes.
Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.
In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.
Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.
Refrigerate for 1 hour. Serve over lettuce if desired.
Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
This recipe begins, “The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.”
Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=845
Online version: http://diabeticgourmet.com/recipes/html/845.shtml
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
This recipe begins, “Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.”
Makes 3-1/2 dozen.
Serving size: 1 quiche.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=844
Online version: http://diabeticgourmet.com/recipes/html/844.shtml
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1-2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Nutritional Information Per Serving: Calories: 95; Protein: 3 g; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Dietary Fiber: 0 g; Carbohydrates: 4 g
TURKEY CASSEROLE
Serves: 4
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml
Ingredients
4 ounces vegetable elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
I'll be posting tomorrow morning, as well as on Monday with recipes to help you with your Labor Day meals. In the meantime, here are six yummy recipes to help you through the day, including Turkey Casserole and Quinoa Salad. Enjoy!
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=837
Online version: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
QUINOA SALAD
Yield: 4 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=852
Online version: http://diabeticgourmet.com/recipes/html/852.shtml
Ingredients
1/2 cup raw quinoa, rinsed
1/4 cup finely chopped yellow pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
2 tablespoons minced fresh parsley
1-1/2 tablespoons olive oil
4 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons minced green onions
Fresh ground pepper and salt to taste
Directions
Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.
In a 1-quart saucepan bring 1-1/2 cups water to a boil.
Add the quinoa and bring to a boil.
Lower the heat to simmer, cover, and cook for 15 minutes.
Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.
In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.
Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.
Refrigerate for 1 hour. Serve over lettuce if desired.
Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
This recipe begins, “The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.”
Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=845
Online version: http://diabeticgourmet.com/recipes/html/845.shtml
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
This recipe begins, “Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.”
Makes 3-1/2 dozen.
Serving size: 1 quiche.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=844
Online version: http://diabeticgourmet.com/recipes/html/844.shtml
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1-2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Nutritional Information Per Serving: Calories: 95; Protein: 3 g; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Dietary Fiber: 0 g; Carbohydrates: 4 g
TURKEY CASSEROLE
Serves: 4
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml
Ingredients
4 ounces vegetable elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
Friday, September 1, 2017
Friday Recipes - Labor Day Weekend
It's Friday of a three-day weekend. It doesn't seem possible that it's already Labor Day weekend. Where did the summer go?
I'll probably be posting tomorrow morning, as well as on Monday with recipes to help you with your Labor Day meals. In the meantime, here are six yummy recipes to help you through the day, including Turkey Casserole and Quinoa Salad. Enjoy!
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=837
Online version: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
QUINOA SALAD
Yield: 4 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=852
Online version: http://diabeticgourmet.com/recipes/html/852.shtml
Ingredients
1/2 cup raw quinoa, rinsed
1/4 cup finely chopped yellow pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
2 tablespoons minced fresh parsley
1-1/2 tablespoons olive oil
4 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons minced green onions
Fresh ground pepper and salt to taste
Directions
Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.
In a 1-quart saucepan bring 1-1/2 cups water to a boil.
Add the quinoa and bring to a boil.
Lower the heat to simmer, cover, and cook for 15 minutes.
Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.
In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.
Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.
Refrigerate for 1 hour. Serve over lettuce if desired.
Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
This recipe begins, “The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.”
Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=845
Online version: http://diabeticgourmet.com/recipes/html/845.shtml
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
This recipe begins, “Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.”
Makes 3-1/2 dozen.
Serving size: 1 quiche.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=844
Online version: http://diabeticgourmet.com/recipes/html/844.shtml
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1-2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Nutritional Information Per Serving: Calories: 95; Protein: 3 g; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Dietary Fiber: 0 g; Carbohydrates: 4 g
TURKEY CASSEROLE
Serves: 4
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml
Ingredients
4 ounces vegetable elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
I'll probably be posting tomorrow morning, as well as on Monday with recipes to help you with your Labor Day meals. In the meantime, here are six yummy recipes to help you through the day, including Turkey Casserole and Quinoa Salad. Enjoy!
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=837
Online version: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
QUINOA SALAD
Yield: 4 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=852
Online version: http://diabeticgourmet.com/recipes/html/852.shtml
Ingredients
1/2 cup raw quinoa, rinsed
1/4 cup finely chopped yellow pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
2 tablespoons minced fresh parsley
1-1/2 tablespoons olive oil
4 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons minced green onions
Fresh ground pepper and salt to taste
Directions
Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.
In a 1-quart saucepan bring 1-1/2 cups water to a boil.
Add the quinoa and bring to a boil.
Lower the heat to simmer, cover, and cook for 15 minutes.
Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.
In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.
Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.
Refrigerate for 1 hour. Serve over lettuce if desired.
Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat
FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE
This recipe begins, “The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.”
Yield: 4 servings (2 each)
Source: 1,001 Delicious Recipes For People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=845
Online version: http://diabeticgourmet.com/recipes/html/845.shtml
Ingredients
1 package (6 ounces) falafel mix
1/2 cup shredded carrots
1/4 cup sunflower kernels
2 tablespoons thinly sliced green onions and tops
Vegetable cooking spray
Yogurt Cucumber Sauce (recipe follows)
Directions
Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.
Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side.
Serve with Yogurt Cucumber Sauce.
YOGURT CUCUMBER SAUCE
Yield: Makes about 1-1/3 cups
Ingredients
1 cup plain fat-free yogurt
1 cup shredded, or chopped, cucumber
1/2 teaspoon dried dill weed
1/2 teaspoon dried mint leaves
Salt and white pepper, to taste
Directions
Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.
Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat
BACON AND MUSHROOM BITE-SIZE QUICHE
This recipe begins, “Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.”
Makes 3-1/2 dozen.
Serving size: 1 quiche.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=844
Online version: http://diabeticgourmet.com/recipes/html/844.shtml
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1-2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Nutritional Information Per Serving: Calories: 95; Protein: 3 g; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Dietary Fiber: 0 g; Carbohydrates: 4 g
TURKEY CASSEROLE
Serves: 4
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml
Ingredients
4 ounces vegetable elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
Saturday, August 26, 2017
Desserts
I only post on Saturdays occasionally...and this is one of those occasions.
Many people, when they are first diagnosed with diabetes (or have a loved-one who is), figure that food will become boring, with no options for yummy desserts. These six recipes show how far from the truth that idea is, including Sweet Potato Pie (yum!) and Blueberry Yogurt Pops. Enjoy!
LIGHT LEMON CAKE
Yield: 20 servings
Source: Diabetic Dream Desserts
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.
Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.
Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.
Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Online version: http://diabeticgourmet.com/recipes/html/805.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F.
Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell.
Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving: Calories: 291 ; Protein: 7 g ; Fat: 13 g ; Sodium: 313 mg; Cholesterol: 28 mg; Dietary Fiber: 3 g; Sugars: 17 g; Carbohydrates: 38 g; Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
CAPPUCCINO PIE
Yield: 8 servings
Online version: http://diabeticgourmet.com/recipes/html/838.shtml
Source: Diabetic Dream Desserts
Ingredients
1/2 cup room temperature coffee
1 envelope (1/4 ounce) unflavored gelatin
1/4 cup coffee liqueur
1 cup nonfat or light ricotta cheese
Sugar substitute equal to 1/3 cup sugar
1/8 teaspoon ground cinnamon
2 cups nonfat or light whipped topping
1 Chocolate-Almond Piecrust (click for recipe)
1-1/2 tablespoons shaved dark chocolate
Directions
Place 2 tablespoons of the coffee in a blender.
Sprinkle the gelatin over the coffee and let sit for 2 minutes.
Bring the remaining coffee to a boil and pour over the mixture in the blender. Blend for 1 minute, until the gelatin is completely dissolved. Set aside for 5 minutes to cool slightly.
Add the liqueur to the blender mixture and blend to mix.
Add the ricotta, sugar substitute, and cinnamon and blend until smooth.
Pour the mixture into a large bowl and refrigerate for about 30 minutes, or until the consistency of pudding.
Whisk until smooth and then fold in the whipped topping.
Spread the ricotta mixture into the piecrust, swirling the top.
Sprinkle the chocolate over the top.
Cover and chill for at least 3 hours, or until set.
Nutritional Information Per Serving: Calories: 208; Protein: 7.2 g; Fat: 7 g; Sodium: 128 mg; Cholesterol: 1 mg; Dietary Fiber: 1.1 g; Carbohydrates: 27 g; Exchanges: 2 Carbohydrate: 1-1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Online version: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
BLUEBERRY YOGURT POPS
Only three ingredients make up this natural and healthy treat.
This recipe is from , and can be viewed online here.
Ingredients
1 cup plain Greek yogurt
2 teaspoons honey
1 cup frozen blueberries
Directions
Place all the ingredients into a bowl and mix well.
Spoon the ingredients into the mold and place the lid on top or add in some ice-cream sticks.
Place in the freezer overnight.
To remove easily, run a little hot water over the mold to release the popsicle.
Nutritional Facts: Servings: 4; Calories – 64; Total Fat – 0 g; Saturated Fat – 0 g; Sodium – 26 mg; Carbohydrates – 11 g; Fiber – 1 g; Protein – 6 g
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
Many people, when they are first diagnosed with diabetes (or have a loved-one who is), figure that food will become boring, with no options for yummy desserts. These six recipes show how far from the truth that idea is, including Sweet Potato Pie (yum!) and Blueberry Yogurt Pops. Enjoy!
LIGHT LEMON CAKE
Yield: 20 servings
Source: Diabetic Dream Desserts
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.
Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.
Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.
Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Online version: http://diabeticgourmet.com/recipes/html/805.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F.
Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell.
Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving: Calories: 291 ; Protein: 7 g ; Fat: 13 g ; Sodium: 313 mg; Cholesterol: 28 mg; Dietary Fiber: 3 g; Sugars: 17 g; Carbohydrates: 38 g; Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
CAPPUCCINO PIE
Yield: 8 servings
Online version: http://diabeticgourmet.com/recipes/html/838.shtml
Source: Diabetic Dream Desserts
Ingredients
1/2 cup room temperature coffee
1 envelope (1/4 ounce) unflavored gelatin
1/4 cup coffee liqueur
1 cup nonfat or light ricotta cheese
Sugar substitute equal to 1/3 cup sugar
1/8 teaspoon ground cinnamon
2 cups nonfat or light whipped topping
1 Chocolate-Almond Piecrust (click for recipe)
1-1/2 tablespoons shaved dark chocolate
Directions
Place 2 tablespoons of the coffee in a blender.
Sprinkle the gelatin over the coffee and let sit for 2 minutes.
Bring the remaining coffee to a boil and pour over the mixture in the blender. Blend for 1 minute, until the gelatin is completely dissolved. Set aside for 5 minutes to cool slightly.
Add the liqueur to the blender mixture and blend to mix.
Add the ricotta, sugar substitute, and cinnamon and blend until smooth.
Pour the mixture into a large bowl and refrigerate for about 30 minutes, or until the consistency of pudding.
Whisk until smooth and then fold in the whipped topping.
Spread the ricotta mixture into the piecrust, swirling the top.
Sprinkle the chocolate over the top.
Cover and chill for at least 3 hours, or until set.
Nutritional Information Per Serving: Calories: 208; Protein: 7.2 g; Fat: 7 g; Sodium: 128 mg; Cholesterol: 1 mg; Dietary Fiber: 1.1 g; Carbohydrates: 27 g; Exchanges: 2 Carbohydrate: 1-1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Online version: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
BLUEBERRY YOGURT POPS
Only three ingredients make up this natural and healthy treat.
This recipe is from , and can be viewed online here.
Ingredients
1 cup plain Greek yogurt
2 teaspoons honey
1 cup frozen blueberries
Directions
Place all the ingredients into a bowl and mix well.
Spoon the ingredients into the mold and place the lid on top or add in some ice-cream sticks.
Place in the freezer overnight.
To remove easily, run a little hot water over the mold to release the popsicle.
Nutritional Facts: Servings: 4; Calories – 64; Total Fat – 0 g; Saturated Fat – 0 g; Sodium – 26 mg; Carbohydrates – 11 g; Fiber – 1 g; Protein – 6 g
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
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