Here's another six yummy diabetic-friendly recipes to help you through the day, incuding Pork and Tofu Stir-Fry and Sugar Free Blueberry Muffins. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce.
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
PORK AND ZUCCHINI STEW
Recipe Yield: Yield: 6 servings.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.
Ingredients
3 boneless pork chops, cut into 3/4-inch cubes
3 tablespoons flour
1/2 teaspoon garlic salt
1/2 teaspoon pepper
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 14 1/2-oz cans stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 teaspoons dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated
Directions
In a plastic or paper bag combine flour, garlic salt and pepper.
Add pork cubes; shake until coated with flour mixture. Set aside.
In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.
Add pork, cook and stir for 2-3 minutes or until browned.
Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.
Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
PORK AND TOFU STIR-FRY
Recipe Yield: Servings: 4
View this online at http://diabeticgourmet.com/recipes/html/256.shtml.
Ingredients
1/2 pound lean pork boneless loin or leg
1 teaspoon cornstarch
1 teaspoon low-sodium soy sauce
1 cup Chinese pea pods (about 3-1/2 ounces)
2 teaspoons vegetable oil
1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms (about 3 ounces)
1/4 cup sliced green onions (with tops)
2 teaspoons oyster sauce
1 teaspoon low-sodium soy sauce
5 ounces firm tofu, cut into 1/2-inch cubes
Directions
Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.
Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables
Showing posts with label Roasted Baby Eggplant and Tomatoes. Show all posts
Showing posts with label Roasted Baby Eggplant and Tomatoes. Show all posts
Thursday, May 29, 2025
Monday, November 11, 2024
Meatless Monday
It's time for another Meatless Monday. Today's yummy diabetic-friendly offerings include Vegetable Stir-Fry and Butterscotch Oatmeal Cookies. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at http://diabeticgourmet.com/recipes/html/240.shtml
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SLOW-COOKER VEGETABLE MINESTRONE SOUP
This is from EatingWell (originally from Diabetic Living Magazine, Winter 2019), and begins, "A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor."
Active Time: 30 mins; Total Time: 6 hrs 30 mins; Servings: 8; Serving Size: 2 cups soup and 1 1/2 tablespoons cheese
To view this online, go to https://www.eatingwell.com/recipe/269114/slow-cooker-vegetable-minestrone-soup/.
Ingredients
4 large carrots, peeled and chopped
3 stalks celery, chopped
1 small red onion, chopped
3 cloves garlic, minced
2 cups fresh green beans, trimmed and cut into 2-inch pieces
2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
6 cups no-sodium-added vegetable broth, such as Kitchen Basics
2 tablespoons Italian seasoning
1 teaspoon crushed red pepper
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper
1 large zucchini, chopped
4 ounces whole-wheat pasta elbows or other small pasta (about 1 cup)
1/2 cup freshly grated Parmesan cheese
Directions
Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.
Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1-1/2 tablespoons Parmesan.
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg; Carbohydrates: 16 g
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at http://diabeticgourmet.com/recipes/html/240.shtml
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SLOW-COOKER VEGETABLE MINESTRONE SOUP
This is from EatingWell (originally from Diabetic Living Magazine, Winter 2019), and begins, "A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor."
Active Time: 30 mins; Total Time: 6 hrs 30 mins; Servings: 8; Serving Size: 2 cups soup and 1 1/2 tablespoons cheese
To view this online, go to https://www.eatingwell.com/recipe/269114/slow-cooker-vegetable-minestrone-soup/.
Ingredients
4 large carrots, peeled and chopped
3 stalks celery, chopped
1 small red onion, chopped
3 cloves garlic, minced
2 cups fresh green beans, trimmed and cut into 2-inch pieces
2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
6 cups no-sodium-added vegetable broth, such as Kitchen Basics
2 tablespoons Italian seasoning
1 teaspoon crushed red pepper
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper
1 large zucchini, chopped
4 ounces whole-wheat pasta elbows or other small pasta (about 1 cup)
1/2 cup freshly grated Parmesan cheese
Directions
Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.
Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1-1/2 tablespoons Parmesan.
Monday, March 4, 2024
Meatless Monday
Starting off the week with another Meatless Monday. Today's offerings include Roasted Baby Eggplant and Tomatoes and Cheese and Rice Stuffed Peppers. Enjoy!
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
Monday, October 9, 2023
Meatless Monday
It's time for Meatless Monday. Today's offerings include Roasted Baby Eggplant and Tomatoes and Veggie Patch Soup. Enjoy!
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
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
GARLIC CAULIFLOWER
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/78.shtml
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
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; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g
Diabetic Exchanges: 1/2 Starch, 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
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
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
GARLIC CAULIFLOWER
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/78.shtml
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
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; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g
Diabetic Exchanges: 1/2 Starch, 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
Wednesday, September 13, 2023
Wednesday Recipes
It's the middle of the week; if we made it this far, we can make it to the weekend.
In the meantime, here are today's six recipes, including Beef Teriyaki and Turkey Scaloppine with Marsala Glaze. Enjoy!
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
GREEN MINESTRONE
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.
Ingredients
1 Tbsp. extra virgin olive oil
4 scallions, chopped, white and green parts
1 medium leek, white part only, halved and sliced
1 small red onion, diced
1 celery rib, thinly sliced
4 cups reduced-sodium, fat-free chicken or vegetable broth
12 green beans, or 1 cup frozen, cut in 1-inch pieces
1 medium potato, peeled and cut in 1/2-inch cubes
1 small zucchini, cut in 1/2-inch slices
3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard
1 cup canned kidney beans, rinsed and drained
Salt and freshly ground black pepper, to taste
2 Tbsp. grated Parmesan cheese
Directions
Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.
Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.
Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)
Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g
Diabetic Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Recipe Yield: Yield: 4 Servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat
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
In the meantime, here are today's six recipes, including Beef Teriyaki and Turkey Scaloppine with Marsala Glaze. Enjoy!
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
GREEN MINESTRONE
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.
Ingredients
1 Tbsp. extra virgin olive oil
4 scallions, chopped, white and green parts
1 medium leek, white part only, halved and sliced
1 small red onion, diced
1 celery rib, thinly sliced
4 cups reduced-sodium, fat-free chicken or vegetable broth
12 green beans, or 1 cup frozen, cut in 1-inch pieces
1 medium potato, peeled and cut in 1/2-inch cubes
1 small zucchini, cut in 1/2-inch slices
3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard
1 cup canned kidney beans, rinsed and drained
Salt and freshly ground black pepper, to taste
2 Tbsp. grated Parmesan cheese
Directions
Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.
Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.
Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)
Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g
Diabetic Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Recipe Yield: Yield: 4 Servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-scaloppine-with-marsala-glaze.
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Protein: 31 g; Carbohydrates: 7 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat
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
Monday, August 28, 2023
Meatless Monday
It's time for another Meatless Monday. Today's diabetic-friendly recipes include Melon with Fresh Berry Sauce and Sugar Free Blueberry Muffins. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
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
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
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
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
Monday, May 8, 2023
Meatless Monday
I'm back, at least for a little while. It's time for a Meatless Monday. Today's offerings include Roasted Baby Eggplant and Tomatoes and Two Bean Chili. Enjoy!
BROILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
View Online: http://diabeticgourmet.com/recipes/html/888.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
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
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce.
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
BROILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
View Online: http://diabeticgourmet.com/recipes/html/888.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Recipe Yield: Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.
Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Notes:
Contains 3g sugars.
Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
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
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce.
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
Monday, February 6, 2023
Meatless Monday
It's time for another Meatless Monday. Today's diabetic-friendly recipes include Two Bean Chili and a Chocolate Avocado Smoothie. Enjoy!
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
CHOCOLATE AVOCADO SMOOTHIE
This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”
Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2
To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.
Ingredients
1/2 ripe avocado
3 tbsp. cocoa powder
1 cup full fat coconut milk
1/2 cup water
1 tsp. lime juice
pinch mineral salt
6-7 drops liquid Stevia
Fresh mint (for decoration)
Instructions
Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.
Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.
Serve immediately with fresh mint and a straw.
Recipe Notes
You can store this smoothie in the refrigerator for up to 2 days.
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
CHOCOLATE AVOCADO SMOOTHIE
This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”
Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2
To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.
Ingredients
1/2 ripe avocado
3 tbsp. cocoa powder
1 cup full fat coconut milk
1/2 cup water
1 tsp. lime juice
pinch mineral salt
6-7 drops liquid Stevia
Fresh mint (for decoration)
Instructions
Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.
Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.
Serve immediately with fresh mint and a straw.
Recipe Notes
You can store this smoothie in the refrigerator for up to 2 days.
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
Monday, April 12, 2021
Meatless Monday
It's time for another Meatless Monday. Today's yummy offerings include Marinated Artichoke Appetizers and Melon with Fresh Berry Sauce. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
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
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
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
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
Monday, April 5, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Salsa Verde Scrambled Egg Tacos and Stuffed Peppers. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
IMPOSSIBLE™ TACO BOWL WITH FRESH GUACAMOLE
This is from Old El Paso, and begins, "Creamy, flavorful, from-scratch guacamole is easy to make and the perfect complement to the Impossible™ Burger taco filling in these simple, but impressive taco bowls."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/impossible-taco-bowls-with-fresh-guacamole.
Ingredients
2 ripe medium avocados, pitted, peeled and mashed
1 medium jalapeño chile, seeded and finely chopped
1/4 cup finely chopped red onion
2 tablespoons finely chopped fresh cilantro
1 teaspoon fresh lime juice
1/4 teaspoon salt
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 package (8 count) Old El Paso™ soft tortilla bowls, heated as directed on package
1 cup Old El Paso™ Monterey Jack or shredded cheddar cheese (4 oz)
1 cup shredded romaine lettuce
1/2 cup chopped tomatoes
Preparation
In small bowl, stir together Guacamole ingredients. Set aside.
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated tortilla bowls; top with cheese, lettuce, guacamole and tomatoes.
Expert Tips
Red onion or cilantro would make a lovely garnish for these taco bowls.
Lime wedges can be served on the side for an extra squeeze of acidity.
If you like your guacamole spicy, just substitute serrano chile for the jalapeño in this recipe. If you like it even spicier, don’t seed the chile before chopping.
Nutrition 8 tacos: 1 Taco; Calories 300 (Calories from Fat 160); Total Fat 18g (Saturated Fat 8g, Trans Fat 0g); Cholesterol 15mg; Sodium 690mg; Total Carbohydrate 23g (Dietary Fiber 4g, Sugars 1g); Protein 13g
% Daily Value: Vitamin A 15%; Vitamin C 6%; Calcium 20%; Iron 15%
Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat; Carbohydrate Choice: 1.5
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
GRILLED MEDITERRANEAN VEGETABLE TACOS
This comes from Old El Paso, and begins, "These veggie-loaded taco bowls are packed with creamy hummus and grilled garden bounty, then topped with bright, fresh Mediterranean flavors for a meal that’s perfect for a summertime meatless Monday."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mediterranean-vegetable-tacos.
Ingredients
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
2 medium zucchini, cut into 1/4-inch horizontal slices
2 medium yellow summer squash, cut into 1/4-inch horizontal slices
1 large red bell pepper, cut into 1-inch wide strips
1/4 medium red onion, peeled and cut into 4 wedges
1 container (10 oz) classic chickpea hummus
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
2 cups mixed greens
1/2 cup crumbled feta cheese
1/2 cup diced fresh tomato
2 tablespoons chopped fresh basil leaves
Preparation
Heat gas or charcoal grill. In large bowl, mix oil, salt and pepper. Add zucchini, squash, bell pepper and onion; gently turn to coat.
Place vegetables in single layer on grill over medium heat (350°F to 400°F). Cover grill; cook 8 to 12 minutes, working in batches as necessary, turning once, until grill marks appear and vegetables are just crisp-tender. Set aside.
Divide hummus among heated tortilla bowls; top with mixed greens, grilled vegetables and cheese. Top with tomato and basil.
Expert Tips
Cooking Vegetarian?: Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Don’t cover grilled vegetables with foil to keep warm. The trapped steam will make them soft and soggy.
If you have fewer than 8 pieces of bell pepper, after grilling, cut them again lengthwise to ensure each bowl has red bell pepper.
Spinach can be substituted for mixed greens in this recipe.
Nutrition: 1 Taco: Calories: 240 (Calories from Fat :110); Total Fat: 13g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 10mg; Sodium: 730mg; Total Carbohydrate: 25g (Dietary Fiber: 4g, Sugars: 5g); Protein: 7g
% Daily Value: Vitamin A 35%; Vitamin C 40%; Calcium 15%; Iron 15%;
Exchanges: 1 Starch, 2 1/2 Vegetable, 2 1/2 Fat
Carbohydrate Choice: 1.5
STUFFED PEPPERS
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Servings: 8
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
IMPOSSIBLE™ TACO BOWL WITH FRESH GUACAMOLE
This is from Old El Paso, and begins, "Creamy, flavorful, from-scratch guacamole is easy to make and the perfect complement to the Impossible™ Burger taco filling in these simple, but impressive taco bowls."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/impossible-taco-bowls-with-fresh-guacamole.
Ingredients
2 ripe medium avocados, pitted, peeled and mashed
1 medium jalapeño chile, seeded and finely chopped
1/4 cup finely chopped red onion
2 tablespoons finely chopped fresh cilantro
1 teaspoon fresh lime juice
1/4 teaspoon salt
1 package (12 oz) Impossible™ Burger
2/3 cup water
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 package (8 count) Old El Paso™ soft tortilla bowls, heated as directed on package
1 cup Old El Paso™ Monterey Jack or shredded cheddar cheese (4 oz)
1 cup shredded romaine lettuce
1/2 cup chopped tomatoes
Preparation
In small bowl, stir together Guacamole ingredients. Set aside.
In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.
Divide taco filling among heated tortilla bowls; top with cheese, lettuce, guacamole and tomatoes.
Expert Tips
Red onion or cilantro would make a lovely garnish for these taco bowls.
Lime wedges can be served on the side for an extra squeeze of acidity.
If you like your guacamole spicy, just substitute serrano chile for the jalapeño in this recipe. If you like it even spicier, don’t seed the chile before chopping.
Nutrition 8 tacos: 1 Taco; Calories 300 (Calories from Fat 160); Total Fat 18g (Saturated Fat 8g, Trans Fat 0g); Cholesterol 15mg; Sodium 690mg; Total Carbohydrate 23g (Dietary Fiber 4g, Sugars 1g); Protein 13g
% Daily Value: Vitamin A 15%; Vitamin C 6%; Calcium 20%; Iron 15%
Exchanges: 1 Starch, 1/2 Other Carbohydrate, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat; Carbohydrate Choice: 1.5
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
GRILLED MEDITERRANEAN VEGETABLE TACOS
This comes from Old El Paso, and begins, "These veggie-loaded taco bowls are packed with creamy hummus and grilled garden bounty, then topped with bright, fresh Mediterranean flavors for a meal that’s perfect for a summertime meatless Monday."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mediterranean-vegetable-tacos.
Ingredients
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
2 medium zucchini, cut into 1/4-inch horizontal slices
2 medium yellow summer squash, cut into 1/4-inch horizontal slices
1 large red bell pepper, cut into 1-inch wide strips
1/4 medium red onion, peeled and cut into 4 wedges
1 container (10 oz) classic chickpea hummus
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
2 cups mixed greens
1/2 cup crumbled feta cheese
1/2 cup diced fresh tomato
2 tablespoons chopped fresh basil leaves
Preparation
Heat gas or charcoal grill. In large bowl, mix oil, salt and pepper. Add zucchini, squash, bell pepper and onion; gently turn to coat.
Place vegetables in single layer on grill over medium heat (350°F to 400°F). Cover grill; cook 8 to 12 minutes, working in batches as necessary, turning once, until grill marks appear and vegetables are just crisp-tender. Set aside.
Divide hummus among heated tortilla bowls; top with mixed greens, grilled vegetables and cheese. Top with tomato and basil.
Expert Tips
Cooking Vegetarian?: Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Don’t cover grilled vegetables with foil to keep warm. The trapped steam will make them soft and soggy.
If you have fewer than 8 pieces of bell pepper, after grilling, cut them again lengthwise to ensure each bowl has red bell pepper.
Spinach can be substituted for mixed greens in this recipe.
Nutrition: 1 Taco: Calories: 240 (Calories from Fat :110); Total Fat: 13g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 10mg; Sodium: 730mg; Total Carbohydrate: 25g (Dietary Fiber: 4g, Sugars: 5g); Protein: 7g
% Daily Value: Vitamin A 35%; Vitamin C 40%; Calcium 15%; Iron 15%;
Exchanges: 1 Starch, 2 1/2 Vegetable, 2 1/2 Fat
Carbohydrate Choice: 1.5
STUFFED PEPPERS
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Servings: 8
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
Monday, February 8, 2021
Meatless Monday
It's time for another Meatless Monday, where we check out vegetarian foods that are also diabetic friendly. Today's offerings include Roasted Baby Eggplant and Tomatoes and Carrot Cake with Cream Cheese Frosting (because having dessert is always a nice touch!). Enjoy!
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins) in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
CARROT CAKE WITH CREAM CHEESE FROSTING
Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipe/carrot-cake.
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight (see note if you leave out raisins) in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Notes:
Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.
Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
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