Monday Recipes

Since this week is Thanksgiving, here are six recipes for your holiday - or anytime - eating. Enjoy!

Note: Since Thursday is Thanksgiving, I'll be taking the day off. But I will attempt to have a double-batch of recipes on Wednesday, and will be back Friday.

TURKEY BREAST PROVENCAL WITH VEGETABLES

Yield: 12 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml

Source: The National Turkey Federation

Ingredients

1 Cup TURKEY BROTH or reduced-sodium chicken broth

1/4 Cup dry white wine

1/4 Cup freshly squeezed lemon juice

1 Head garlic, cloves separated, unpeeled

1 Bag (10 ounces) frozen whole petite onions

2 Teaspoons dried rosemary, crushed

1 Teaspoon dried thyme leaves

1/2 Teaspoon kosher salt

1/4 Teaspoon fennel seeds, crushed

1/4 Teaspoon black pepper

6 plum tomatoes, quartered

1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed

10 ounces frozen or fresh asparagus spears, slightly thawed

1 Can (3-1/4 ounces) pitted black olives, drained

As needed olive oil, salt and black pepper

1 (4-1/2 pounds) BONE-IN TURKEY BREAST

Directions

In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.

Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.

Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.

Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.

Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.

To serve, pass sauce to pour over turkey and vegetables.

Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g

APPLE CINNAMON MUFFINS

Servings: 12

View online: http://diabeticgourmet.com/recipes/html/170.shtml

Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

APPLE AND SQUASH BAKEThis recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”

Yield: 8 servings


Serving Size: 3/4 cup squash and apple bake

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

APPLE PIE

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1034.shtml

Ingredients

Pastry for double-crust 9-inch pie

3 tablespoons cornstarch

1 cup Equal Spoonful or Granulated*

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

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

* May substitute 24 packets Equal sweetener

Directions

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

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

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

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

Nutritional Information Per Serving: Calories: 253; Protein: 2 g; Fat: 10 g; Sodium: 224 mg; Cholesterol: 10 mg; Carbohydrates: 42 g; Exchanges: 1 fruit, 1-1/2 starch, 2 fat

CRANBERRY APPLE CRISP

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients

Filling:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

ROASTED BUTTERNUT SQUASH TOSSED WITH MUSHROOMS AND SAGE

I love the fact that this recipe has some hints on butternut squash and shiitake mushrooms. The recipe begins, “Butternut squash is in season now. Roasted and then sauteed with shiitake mushrooms and fresh sage, this unexpected butternut combination has pleasing aromas, flavors, textures and nutritional benefits.

“Roasting chopped butternut squash brings out its deliciously sweet, nutty taste and creates bites that are crunchy on the outside and creamy on the inside.

“To buy a whole butternut squash, select one that is heavy.

“To prepare, just peel the skin with a vegetable peeler, cut in half lengthwise and scoop out the seeds. Butternut squash contains carotenoids that act as antioxidants.

“When butternut squash is paired with shiitake mushrooms, the result is magical. Shiitake mushrooms have a slightly chewy texture and smoky, umami flavor.

“If fresh shiitake mushrooms are not available, then use dried; the flavor is even more intense when reconstituted with water.

“Shiitake mushrooms should be firm, not moist or wrinkled. Refrigerate them in a paper bag for up to a week. Right before preparing, use a damp cloth or pastry brush to wipe them clean.

“Shiitake mushrooms supply selenium that is important for the immune system. Studies suggest that various phytochemicals such as beta-glucans in shiitake mushrooms are beneficial for human health.

“Fresh sage cinches the sweet butternut and savory shiitake flavors in this dish. Prized for its health-promoting qualities, this aromatic herb with its oils, flavonoids and phenolic acids, such as rosmarinic acid, has a slight woody taste.

“Select fresh sage that is grayish green and store wrapped in the refrigerator. Be wise and add sage toward the end of cooking to retain its aromatic essence.” Makes 4 servings.

To view this online, go to http://diabeticgourmet.com/bin/info.cgi?ID=838

Ingredients

3 cups cubed butternut squash, 1/2-inch

2 Tbsp. extra virgin olive oil, divided

4 oz. package fresh shiitake mushrooms, sliced

2 cloves garlic, minced

Salt

4 fresh sage leaves, coarsely chopped

Freshly ground black pepper

1 Tbsp. freshly grated Parmesan cheese

Directions

Preheat oven to 350 degrees F.

In medium size bowl, toss squash with 1 tablespoon olive oil.

Arrange butternut squash on baking pan. Roast until fork tender, about 25-30 minutes. Set aside.

In large skillet, heat remaining oil over medium-high heat.

Add mushrooms, garlic and pinch of salt and saute 4 minutes.

Add sage leaves and continue sauteing 2 minutes. Mix in squash. Continue to saute another minute.

Season to taste with pepper and serve warm garnished with cheese.

Nutritional Information Per Serving: 121 calories; 7 g total fat; 1 g saturated fat; 14 g carbohydrate; 2.5 g protein; 2.5 g dietary fiber; 25 mg sodium

Monday Recipes

Here are today's six recipes to help jump-start your week. Enjoy!

GINGER SPICE BISCOTTI

Makes 40 biscotti

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

Ingredients

Canola oil spray

1-1/4 cups unbleached, all purpose flour

1 cup whole-wheat pastry flour

4 tsp. ground ginger

1 tsp. cinnamon

1-1/2 tsp. baking powder

1/4 tsp. allspice

1/4 tsp. salt

2 large eggs

1/3 cup canola oil

1/4 cup unsweetened apple butter or applesauce

1/2 cup packed dark brown sugar

1/2 cup dried cranberries or other chopped dried fruit

Directions

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

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

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

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

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

ROASTED BUTTERNUT SQUASH TOSSED WITH MUSHROOMS AND SAGE

I love the fact that this recipe has some hints on butternut squash and shiitake mushrooms. The recipe begins, “Butternut squash is in season now. Roasted and then sauteed with shiitake mushrooms and fresh sage, this unexpected butternut combination has pleasing aromas, flavors, textures and nutritional benefits.

“Roasting chopped butternut squash brings out its deliciously sweet, nutty taste and creates bites that are crunchy on the outside and creamy on the inside.

“To buy a whole butternut squash, select one that is heavy.

“To prepare, just peel the skin with a vegetable peeler, cut in half lengthwise and scoop out the seeds. Butternut squash contains carotenoids that act as antioxidants.

“When butternut squash is paired with shiitake mushrooms, the result is magical. Shiitake mushrooms have a slightly chewy texture and smoky, umami flavor.

“If fresh shiitake mushrooms are not available, then use dried; the flavor is even more intense when reconstituted with water.

“Shiitake mushrooms should be firm, not moist or wrinkled. Refrigerate them in a paper bag for up to a week. Right before preparing, use a damp cloth or pastry brush to wipe them clean.

“Shiitake mushrooms supply selenium that is important for the immune system. Studies suggest that various phytochemicals such as beta-glucans in shiitake mushrooms are beneficial for human health.

“Fresh sage cinches the sweet butternut and savory shiitake flavors in this dish. Prized for its health-promoting qualities, this aromatic herb with its oils, flavonoids and phenolic acids, such as rosmarinic acid, has a slight woody taste.

“Select fresh sage that is grayish green and store wrapped in the refrigerator. Be wise and add sage toward the end of cooking to retain its aromatic essence.” Makes 4 servings.

To view this online, go to http://diabeticgourmet.com/bin/info.cgi?ID=838

Ingredients

3 cups cubed butternut squash, 1/2-inch

2 Tbsp. extra virgin olive oil, divided

4 oz. package fresh shiitake mushrooms, sliced

2 cloves garlic, minced

Salt

4 fresh sage leaves, coarsely chopped

Freshly ground black pepper

1 Tbsp. freshly grated Parmesan cheese

Directions

Preheat oven to 350 degrees F.

In medium size bowl, toss squash with 1 tablespoon olive oil.

Arrange butternut squash on baking pan. Roast until fork tender, about 25-30 minutes. Set aside.

In large skillet, heat remaining oil over medium-high heat.

Add mushrooms, garlic and pinch of salt and saute 4 minutes.

Add sage leaves and continue sauteing 2 minutes. Mix in squash. Continue to saute another minute.

Season to taste with pepper and serve warm garnished with cheese.

Nutritional Information Per Serving: 121 calories; 7 g total fat; 1 g saturated fat; 14 g carbohydrate; 2.5 g protein; 2.5 g dietary fiber; 25 mg sodium

RAISIN-PUMPKIN MUFFINS

Yield: 12 servings

Source: Equal

View Online: http://diabeticgourmet.com/recipes/html/997.shtml

Ingredients

3/4 cup canned pumpkin

6 tablespoons vegetable oil

1 egg

2 egg whites

1 tablespoon light molasses

2 teaspoons vanilla

1-1/4 cups all-purpose flour

1 cup Equal Spoonful or Granulated*

1/2 cup raisins

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/4 teaspoon salt

* May substitute 24 packets Equal sweetener

Directions

Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.

Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.

Nutritional Information (Per Serving): Calories: 149; Protein: 3 g; Sodium: 224 mg; Cholesterol: 18 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 starch, 1-1/2 fat

GREEN BEANS WITH POPPY SEED DRESSING

Yield: 4 servings (3/4 cup each)

View Online: http://diabeticgourmet.com/recipes/html/922.shtml

Ingredients

1 teaspoon poppy seeds

2 tablespoons extra-virgin olive oil

1 teaspoon white-wine or rice-wine vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1 tablespoon minced shallot

1/8 teaspoon salt, or to taste

Freshly ground pepper to taste

1 pound green beans, stem ends trimmed

Directions

To prepare dressing: Heat a small dry skillet over medium-low heat.

Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.

To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.

Nutritional Information (Per Serving): Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g; Exchanges: 1-1/2 Vegetable, 1-1/2 Fat

PUMPKIN SOUP

Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

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

Print Version: http://diabeticgourmet.com/recipes/html/409.shtml

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Carbohydrates: 15 g; Cholesterol: 1 g; Sodium: 318 mg; Fat: 3g; Exchanges: 1 Starch

BONELESS BUFFALO WINGS

Yield: 4 servings

Serving Size: 2 oz. chicken per serving

Online Recipe: http://diabeticgourmet.com/recipes/html/658.shtml

Source: The Diabetes Food and Nutrition Bible

Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Ingredients

1-1/2 teaspoon hot sauce

Pinch cayenne

1/4 teaspoon paprika

1/2 pound chicken tenders

Dressing Ingredients:

1/2 cup reduced-fat blue cheese dressing

1/4 cup low-fat mayonnaise

3 tablespoons crumbled blue cheese

Celery Sticks

Directions

Preheat the oven to 375 degrees F.

In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.

Place the chicken tenders on a small nonstick baking sheet. Bake, uncovered, for 15 minutes until chicken is tender.

Combine the dressing ingredients. Serve the dressing with the chicken and celery sticks.

Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat

PUMPKIN CHEESECAKE

Yield: 12 to 14 slices

Source: "1,001 Delicious Desserts for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/21.shtml

Ingredients

3/4 cup ground reduced-fat graham crackers

3/4 cup ground gingersnap cookies

8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided

4-5 tablespoons margarine, melted

2 packages (8 ounces each) fat-free cream cheese

1 cup canned pumpkin

2 eggs

2 egg whites

2 teaspoons ground cinnamon

1 teaspoon ground cloves

1 teaspoon ground ginger

2 tablespoons cornstarch

1 cup light whipped topping

Chopped toasted pecans, as garnish

Directions

Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.

Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.

Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.

Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat