Time for another Meatless Monday. If you've ever thought of trying out a vegetarian life-style, trying it one day a week is an easy way to try it out. And if you're already a vegetarian, you know that the possibilities are endless!
That said, here are six yummy vegetarian (and diabetic) recipes to help you through the day, including Corn and Black Bean Taquitos and Tortellini En Brochette. Enjoy!
ROASTED CARROTS AND PARSNIPS
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-carrots-and-parsnips
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Notes:
This side dish is simple yet impressive, perfect for guests and special dinners.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 0.5 g; Fiber: 4 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 14 g; Sugars: 5 g
TOMATO-BASIL SALAD WITH BALSAMIC DRESSING
Recipe Yield: Servings: 6
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-basil-salad-with-balsamic-dressing
Ingredients
Salad:
4 medium tomatoes, sliced
2 tablespoons chopped fresh basil or 2 teaspoons dried, crumbled
Dressing:
2 tablespoons balsamic vinegar
1 tablspoon olive oil
1/2 teaspoon sugar
1/4 teaspoon pepper
Remaining Ingredients:
2 tablespoons shredded fat-free mozzarella cheese
2 tablespoons grated Parmesan Cheese
Directions
For salad, arrange tomato slices on a large, flat plate.
Sprinkle with basil.
In a small bowl, whisk together dressing ingredients. Pour over tomatoes.
Sprinkle with mozzarella and Parmesan. Cover and refrigerate until serving.
Nutritional Information Per Serving: Calories: 50; Fat: 3 g; Protein: 2 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable; 1/2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Source: Sweet Inspirations
Book Title: Sweet Inspirations
Recipe Yield: Servings: 12
View this online here.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
TORTELLINI EN BROCHETTE
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
Recipe Yield: 20 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
SCOTTISH SCONES
Recipe Yield: Servings: 16
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
https://diabeticgourmet.com/diabetic-recipes/scottish-scones
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Protein: 3 g; Carbohydrates: 16 grams
Diabetic Exchanges: 1 Starch/Bread
CORN AND BLACK BEAN TAQUITOS
This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g
Showing posts with label Roasted Carrots and Parsnips. Show all posts
Showing posts with label Roasted Carrots and Parsnips. Show all posts
Monday, March 19, 2018
Monday, March 5, 2018
Meatless Monday
It's Meatless Monday, time to check out six yummy diabetic and vegetarian recipes, including Mediterranean Chili and Sweet Potato Pie. Enjoy!
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
GINGERED CARROTS
Source: The Diabetic Newsletter
Recipe Yield: Prep Time: 15 Minutes; Servings: 1; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/gingered-carrots
Ingredients
3/4 pound fresh carrots
1/2 cup chicken broth
Dash onion powder
2 tablepoons fresh lemon juice
1/2 teaspoon ground ginger
1 tablespoon fresh parsley, chopped
1 tablespoon whipped butter
Directions
Cut carrots julienne (matchstick slices) or in thin rounds.
In a saucepan, add the carrots, broth and onion powder.
Cook 15 minutes or until carrots are tender.
Drain, add remaining ingredients, and toss lightly.
Nutritional Information Per Serving: Calories: 56; Fat: 3 g; Sodium: 68 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click here.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ROASTED CARROTS AND PARSNIPS
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-carrots-and-parsnips
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Notes:
This side dish is simple yet impressive, perfect for guests and special dinners.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 0.5 g; Fiber: 4 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 14 g; Sugars: 5 g
BAKED APPLES WITH RAISINS
Recipe Yield: Servings: 2
https://diabeticgourmet.com/diabetic-recipes/baked-apples-with-raisins
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.
Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Carbohydrates: 10 g
Diabetic Exchanges: 1-1/2 Fruit
SWEET POTATO PIE
Recipe Yield: Servings: 8
View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch/Bread, 2 Fat
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
GINGERED CARROTS
Source: The Diabetic Newsletter
Recipe Yield: Prep Time: 15 Minutes; Servings: 1; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/gingered-carrots
Ingredients
3/4 pound fresh carrots
1/2 cup chicken broth
Dash onion powder
2 tablepoons fresh lemon juice
1/2 teaspoon ground ginger
1 tablespoon fresh parsley, chopped
1 tablespoon whipped butter
Directions
Cut carrots julienne (matchstick slices) or in thin rounds.
In a saucepan, add the carrots, broth and onion powder.
Cook 15 minutes or until carrots are tender.
Drain, add remaining ingredients, and toss lightly.
Nutritional Information Per Serving: Calories: 56; Fat: 3 g; Sodium: 68 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click here.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ROASTED CARROTS AND PARSNIPS
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-carrots-and-parsnips
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Notes:
This side dish is simple yet impressive, perfect for guests and special dinners.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 0.5 g; Fiber: 4 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 14 g; Sugars: 5 g
BAKED APPLES WITH RAISINS
Recipe Yield: Servings: 2
https://diabeticgourmet.com/diabetic-recipes/baked-apples-with-raisins
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.
Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Carbohydrates: 10 g
Diabetic Exchanges: 1-1/2 Fruit
SWEET POTATO PIE
Recipe Yield: Servings: 8
View online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch/Bread, 2 Fat
Wednesday, February 28, 2018
Wednesday Recipes
Here are six yummy diabetic recipes to help you through the day, including Bombay Chicken and Mediterranean Chili. Enjoy!
CHOCOLATE FILLED CAKE ROLL
Recipe Yield: 12 one-inch slice servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
HAWAIIAN BURGERS
Source: The Diabetic Newsletter
Recipe Yield: Servings: 4
To view online, go to https://diabeticgourmet.com/diabetic-recipes/hawaiian-burgers
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Fat: 13 g; Sodium: 401 mg; Protein: 20 g; Carbohydrates: 23 g
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-chili/?utm_source=eutm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ROASTED CARROTS AND PARSNIPS
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-carrots-and-parsnips
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Notes:
This side dish is simple yet impressive, perfect for guests and special dinners.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 0.5 g; Fiber: 4 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 14 g; Sugars: 5 g
CHOCOLATE FILLED CAKE ROLL
Recipe Yield: 12 one-inch slice servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
HAWAIIAN BURGERS
Source: The Diabetic Newsletter
Recipe Yield: Servings: 4
To view online, go to https://diabeticgourmet.com/diabetic-recipes/hawaiian-burgers
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Fat: 13 g; Sodium: 401 mg; Protein: 20 g; Carbohydrates: 23 g
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-chili/?utm_source=eutm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ROASTED CARROTS AND PARSNIPS
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-carrots-and-parsnips
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Notes:
This side dish is simple yet impressive, perfect for guests and special dinners.
Nutritional Information Per Serving: Calories: 90; Fat: 3.5 g; Saturated Fat: 0.5 g; Fiber: 4 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 14 g; Sugars: 5 g
Tuesday, April 4, 2017
Tuesday Recipes
Here are today's six recipes to help you through the day, including Buffalo Style Tacos and Caribbean Chicken. Enjoy!
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337
View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
SAUTEED SPINACH
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=18
View recipe with photo: http://diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337
View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
SAUTEED SPINACH
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=18
View recipe with photo: http://diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
Monday, April 3, 2017
Meatless Monday
It's Monday, the beginning of the work week, and time for another round of Meatless Monday recipes. Here are six diabetic vegetarian recipes to help you through the day, including Roasted-Vegetable Lasagna and Mini Chocolate Mint Cheesecakes. (Doesn't that sound yummy? Chocolate? Mint? Cheesecake? Yum!) Enjoy!
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337
View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/71.shtml
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g: Exchanges: 1/2 Starch/Bread
BROCCOLI CHEESE SOUP
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2418-broccoli-cheese-soup
Ingredients
4 cups chicken broth
1 cup water
1 cup half & half - fat free
4 ounces cheddar cheese
1/2 cup all-purpose flour
1 tablespoon onion
1/4 tsp. ground black pepper
4 cups broccoli florets - bite-size
Directions
Combine chicken broth, water, half & half, cheese, flour, onion and pepper in a large saucepan. Whisk to break up any lumps of flour; turn heat to medium/high. Bring soup to a boil; reduce heat to low.
Add broccoli and simmer for 15-20 minutes until broccoli is tender, but not soft.
For each serving spoon one cup of soup into a bowl and garnish with a Tbsp. of shredded cheese and a pinch of parsley.
Nutritional Facts: Servings: 8; Each (app 1 1/2 cup) serving contains an estimated: Cals: 126; FatCals 42; TotFat: 5 g: SatFat: 3 g; PolyFat: 0 g; MonoFat: 2 g; Chol: 14 mg; Na: 253 mg; K: 368 mg; TotCarbs: 15 g; Fiber: 2 g; Sugars: 5 g; NetCarbs: 13 g; Protein: 9 g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
ASPARAGUS AND EDAMAME SALAD
This recipe begins, “This quick and easy Asparagus and Edamame Salad, features fresh spring vegetables tossed with a simple lemon vinaigrette.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1334
View recipe with photo: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337
View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/71.shtml
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g: Exchanges: 1/2 Starch/Bread
BROCCOLI CHEESE SOUP
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2418-broccoli-cheese-soup
Ingredients
4 cups chicken broth
1 cup water
1 cup half & half - fat free
4 ounces cheddar cheese
1/2 cup all-purpose flour
1 tablespoon onion
1/4 tsp. ground black pepper
4 cups broccoli florets - bite-size
Directions
Combine chicken broth, water, half & half, cheese, flour, onion and pepper in a large saucepan. Whisk to break up any lumps of flour; turn heat to medium/high. Bring soup to a boil; reduce heat to low.
Add broccoli and simmer for 15-20 minutes until broccoli is tender, but not soft.
For each serving spoon one cup of soup into a bowl and garnish with a Tbsp. of shredded cheese and a pinch of parsley.
Nutritional Facts: Servings: 8; Each (app 1 1/2 cup) serving contains an estimated: Cals: 126; FatCals 42; TotFat: 5 g: SatFat: 3 g; PolyFat: 0 g; MonoFat: 2 g; Chol: 14 mg; Na: 253 mg; K: 368 mg; TotCarbs: 15 g; Fiber: 2 g; Sugars: 5 g; NetCarbs: 13 g; Protein: 9 g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
Tuesday, March 28, 2017
Tuesday Recipes - and an Article
There was an article in a recent Diabetes Self-Management blog email about a new Type 2 diabetes medication that received FDA approval. According to the article, "On February 28, the U.S. Food and Drug Administration (FDA) approved the combination oral diabetes medication Qtern for use, along with a healthful diet and exercise, in adults with Type 2 diabetes who do not have adequate blood glucose control with dapagliflozin (10 milligrams, brand name Farxiga) or who already take dapagliflozin and saxagliptin (Onglyza)." AstraZeneca developed the drug, which is a combination of "dapagliflozin, an SGLT2 inhibitor, and saxagliptin, a DPP-4 inhibitor."
To read the article, titled "Type 2 Diabetes Medication Receives FDA Approval", in its entirety, click here.
And now, here are today's six yummy recipes, including Sugar Free Blueberry Pie and Buffalo Style Tacos. Enjoy!
SUGAR FREE BLUEBERRY PIE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/51.shtml
Ingredients
4 cup blueberries, fresh or thawed frozen (unsweetened)
4 teaspoons Sweet and Low
1/4 teaspoons cinnamon
1/8 teaspoons nutmeg
1 tablespoons lemon juice
2 tablespoons quick tapioca
8-10 drops liquid butter flavoring
1 pie crust
Directions
Line 10" pie plate with crust.
Pick over, wash and drain berries.
Mix next 6 ingredients together in small bowl.
Toss with berries being careful to not crush the berries too much pour berries in crust, making sure all the "goodies" are scraped from the bowl.
Cover with top crust, slit for steam to escape.
Bake at 425 for 10 minutes, reduce heat to 325 for 45 minutes or until crust is golden brown and filling is bubbly.
Cool on wire rack, serve with dollop of Lite Cool Whip or small scoop of vanilla ice cream if desired.
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
To read the article, titled "Type 2 Diabetes Medication Receives FDA Approval", in its entirety, click here.
And now, here are today's six yummy recipes, including Sugar Free Blueberry Pie and Buffalo Style Tacos. Enjoy!
SUGAR FREE BLUEBERRY PIE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/51.shtml
Ingredients
4 cup blueberries, fresh or thawed frozen (unsweetened)
4 teaspoons Sweet and Low
1/4 teaspoons cinnamon
1/8 teaspoons nutmeg
1 tablespoons lemon juice
2 tablespoons quick tapioca
8-10 drops liquid butter flavoring
1 pie crust
Directions
Line 10" pie plate with crust.
Pick over, wash and drain berries.
Mix next 6 ingredients together in small bowl.
Toss with berries being careful to not crush the berries too much pour berries in crust, making sure all the "goodies" are scraped from the bowl.
Cover with top crust, slit for steam to escape.
Bake at 425 for 10 minutes, reduce heat to 325 for 45 minutes or until crust is golden brown and filling is bubbly.
Cool on wire rack, serve with dollop of Lite Cool Whip or small scoop of vanilla ice cream if desired.
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”
Makes 10 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1323
View recipe with photo: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
15 slices of chopped, uncooked Jennie-O Turkey Bacon
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey,onion, garlic and pepper*.
Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
Monday, March 13, 2017
Meatless Monday
It's Monday, which, of course, means Meatless Monday. Here are today's six vegetarian recipes to help you through the day. Enjoy!
NEW POTATOES WITH SPRING PEAS
This recipe begins, “Here's an easy potato salad recipe, featuring red potatoes, feta cheese, Kalamata olives and fresh mint.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1332
View recipe with photo: http://diabeticgourmet.com/recipes/html/1332.shtml
Ingredients
1-3/4 pounds small red potatoes, cut into quarters
2 tablespoons plus 1/4 cup olive oil, divided
1 cup crumbled feta cheese
1/2 cup Kalamata pitted olives, sliced lengthwise into quarters
1/2 fresh or frozen peas, thawed
2 tablespoons chopped fresh mint
Salt and pepper, if desired
Directions
Heat oven to 425F.
Toss potatoes with 2 tablespoons olive oil.
Place on rimmed baking sheet.
Bake 20 to 25 minutes or until tender.
In bowl, toss together potatoes, cheese, olives, peas, olive oil and mint.
Season lightly with salt and pepper, if desired.
Nutritional Information Per Serving: Calories: 220; Protein: 6 g; Fat: 13 g; Sodium: 330 mg; Cholesterol: 6 mg; Saturated Fat: 3.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 21 g
SUGAR FREE BLUEBERRY PIE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/51.shtml
Ingredients
4 cup blueberries, fresh or thawed frozen (unsweetened)
4 teaspoons Sweet and Low
1/4 teaspoons cinnamon
1/8 teaspoons nutmeg
1 tablespoons lemon juice
2 tablespoons quick tapioca
8-10 drops liquid butter flavoring
1 pie crust
Directions
Line 10" pie plate with crust.
Pick over, wash and drain berries.
Mix next 6 ingredients together in small bowl.
Toss with berries being careful to not crush the berries too much pour berries in crust, making sure all the "goodies" are scraped from the bowl.
Cover with top crust, slit for steam to escape.
Bake at 425 for 10 minutes, reduce heat to 325 for 45 minutes or until crust is golden brown and filling is bubbly.
Cool on wire rack, serve with dollop of Lite Cool Whip or small scoop of vanilla ice cream if desired.
BULGUR, GRAPE AND KALE SALAD
6 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1331
View recipe with photo: http://diabeticgourmet.com/recipes/html/1331.shtml
Ingredients
2 cups water
1 cup bulgur
Kosher salt
1 cup pecan halves, toasted and roughly chopped
2 cups seedless California grapes, halved
2 cups packed kale or Swiss chard leaves, finely slivered
1/2 cup Italian parsley, chopped
1/4 cup scallions, thinly sliced
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 teaspoons lemon zest, finely grated
Pinch cayenne
Black pepper
Directions
Bring 2 cups of water to a boil in a medium saucepan.
Stir in bulgur and 1/2 teaspoon salt and remove from heat.
Cover and let stand 20 minutes or until most of water is absorbed.
Drain well and press to extract any excess water.
Let cool and stir in the remaining ingredients.
Season well with salt and black pepper.
Serve room temperature or chilled.
Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg; Carbohydrates: 33 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
STRAWBERRY RHUBARB SMOOTHIE
This recipe begins, “Strawberry and rhubarb make for a tangy and sweet combination.”
From Diabetic Connect. To view this online, click here.
Ingredients
1/2 cup strawberries
1/2 cup rhubarb, chopped
1 cup unsweetened vanilla almond milk
1/2 cup low-fat Greek yogurt
Directions
Place all ingredients in a blender and blend until smooth. For a colder and creamier smoothie freeze the strawberries before hand or add a handful of ice to the blender.
Nutritional Facts: Servings: 1; Calories: 135.6; Total Fat: 2.9 g; Sodium: 235.7 mg; Potassium: 471.8 mg; Total Carbohydrate: 13.6 g; Dietary Fiber: 3.8 g; Sugars: 8.5 g; Protein: 13.5 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
NEW POTATOES WITH SPRING PEAS
This recipe begins, “Here's an easy potato salad recipe, featuring red potatoes, feta cheese, Kalamata olives and fresh mint.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1332
View recipe with photo: http://diabeticgourmet.com/recipes/html/1332.shtml
Ingredients
1-3/4 pounds small red potatoes, cut into quarters
2 tablespoons plus 1/4 cup olive oil, divided
1 cup crumbled feta cheese
1/2 cup Kalamata pitted olives, sliced lengthwise into quarters
1/2 fresh or frozen peas, thawed
2 tablespoons chopped fresh mint
Salt and pepper, if desired
Directions
Heat oven to 425F.
Toss potatoes with 2 tablespoons olive oil.
Place on rimmed baking sheet.
Bake 20 to 25 minutes or until tender.
In bowl, toss together potatoes, cheese, olives, peas, olive oil and mint.
Season lightly with salt and pepper, if desired.
Nutritional Information Per Serving: Calories: 220; Protein: 6 g; Fat: 13 g; Sodium: 330 mg; Cholesterol: 6 mg; Saturated Fat: 3.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 21 g
SUGAR FREE BLUEBERRY PIE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/51.shtml
Ingredients
4 cup blueberries, fresh or thawed frozen (unsweetened)
4 teaspoons Sweet and Low
1/4 teaspoons cinnamon
1/8 teaspoons nutmeg
1 tablespoons lemon juice
2 tablespoons quick tapioca
8-10 drops liquid butter flavoring
1 pie crust
Directions
Line 10" pie plate with crust.
Pick over, wash and drain berries.
Mix next 6 ingredients together in small bowl.
Toss with berries being careful to not crush the berries too much pour berries in crust, making sure all the "goodies" are scraped from the bowl.
Cover with top crust, slit for steam to escape.
Bake at 425 for 10 minutes, reduce heat to 325 for 45 minutes or until crust is golden brown and filling is bubbly.
Cool on wire rack, serve with dollop of Lite Cool Whip or small scoop of vanilla ice cream if desired.
BULGUR, GRAPE AND KALE SALAD
6 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1331
View recipe with photo: http://diabeticgourmet.com/recipes/html/1331.shtml
Ingredients
2 cups water
1 cup bulgur
Kosher salt
1 cup pecan halves, toasted and roughly chopped
2 cups seedless California grapes, halved
2 cups packed kale or Swiss chard leaves, finely slivered
1/2 cup Italian parsley, chopped
1/4 cup scallions, thinly sliced
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 teaspoons lemon zest, finely grated
Pinch cayenne
Black pepper
Directions
Bring 2 cups of water to a boil in a medium saucepan.
Stir in bulgur and 1/2 teaspoon salt and remove from heat.
Cover and let stand 20 minutes or until most of water is absorbed.
Drain well and press to extract any excess water.
Let cool and stir in the remaining ingredients.
Season well with salt and black pepper.
Serve room temperature or chilled.
Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg; Carbohydrates: 33 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
STRAWBERRY RHUBARB SMOOTHIE
This recipe begins, “Strawberry and rhubarb make for a tangy and sweet combination.”
From Diabetic Connect. To view this online, click here.
Ingredients
1/2 cup strawberries
1/2 cup rhubarb, chopped
1 cup unsweetened vanilla almond milk
1/2 cup low-fat Greek yogurt
Directions
Place all ingredients in a blender and blend until smooth. For a colder and creamier smoothie freeze the strawberries before hand or add a handful of ice to the blender.
Nutritional Facts: Servings: 1; Calories: 135.6; Total Fat: 2.9 g; Sodium: 235.7 mg; Potassium: 471.8 mg; Total Carbohydrate: 13.6 g; Dietary Fiber: 3.8 g; Sugars: 8.5 g; Protein: 13.5 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
Monday, January 23, 2017
Meatless Monday
It's Monday, which means that it's Meatless Monday. Here are today's six vegetarian diabetic recipes. Enjoy!
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Note: The recipe originally called for 1 cup sodium-reduced vegetable or chicken broth. Since I'm posting this on Meatless Monday, I've left it at simply veggie broth.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
BULGUR, GRAPE AND KALE SALAD
6 Servings
Source: California Table Grapes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1331.shtml
Ingredients
2 cups water
1 cup bulgur
Kosher salt
1 cup pecan halves, toasted and roughly chopped
2 cups seedless California grapes, halved
2 cups packed kale or Swiss chard leaves, finely slivered
1/2 cup Italian parsley, chopped
1/4 cup scallions, thinly sliced
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 teaspoons lemon zest, finely grated
Pinch cayenne
Black pepper
Directions
Bring 2 cups of water to a boil in a medium saucepan.
Stir in bulgur and 1/2 teaspoon salt and remove from heat.
Cover and let stand 20 minutes or until most of water is absorbed.
Drain well and press to extract any excess water.
Let cool and stir in the remaining ingredients.
Season well with salt and black pepper.
Serve room temperature or chilled.
Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg ; Carbohydrates: 33 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners.”
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
FRESH PEAS WITH MINT
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1338.shtml
Ingredients
2 cups sugar snap peas, blanched
2 cups frozen peas, thawed
1/4 cup sliced green onion
2 tablespoons butter
1 tablespoon fresh mint, finely chopped
Salt and pepper, to taste
Directions
In large skillet over medium-high heat, cook sugar snap peas, peas and green onion in butter 4 to 5 minutes or until heated.
Stir in mint.
Season with salt and pepper.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 2 g; Sodium: 20 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 7 g
SPINACH VEGETABLE KUGEL
This recipe begins, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.”
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g ; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
INDONESIAN TOFU AND VEGETABLE STEW
This recipe begins, “With a light coconut lime flavor, this recipe features green beans, bell peppers and zucchini. If you have other fresh veggies on hand, then you can add them as well.”
Yield: 8 servings.
Serving Size: 1 cup
Source: Patricia Chuey, RD
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1251
View recipe with photo: http://diabeticgourmet.com/recipes/html/1251.shtml
Note: The recipe originally called for 1 cup sodium-reduced vegetable or chicken broth. Since I'm posting this on Meatless Monday, I've left it at simply veggie broth.
Ingredients
1 Tbsp freshly grated ginger
Juice of one medium sized lime
1 1/2 Tbsp canola oil, divided
1 (12 oz) block of firm or extra firm tofu, diced into cubes
1 large onion, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground cloves
1 cup sodium-reduced vegetable broth
1 cup light coconut milk
2 cups green beans, cut in 2 inch pieces
1 red bell pepper, diced
1 medium zucchini, diced
2 Tbsp fresh cilantro
Directions
In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
In a large saucepan, no lid required heat remaining 1 Tbsp canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Nutritional Information Per Serving: Calories: 120; Protein: 5 g; Fat: 8 g; Sodium: 290 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 8 g
BULGUR, GRAPE AND KALE SALAD
6 Servings
Source: California Table Grapes
Find this recipe at: http://diabeticgourmet.com/recipes/html/1331.shtml
Ingredients
2 cups water
1 cup bulgur
Kosher salt
1 cup pecan halves, toasted and roughly chopped
2 cups seedless California grapes, halved
2 cups packed kale or Swiss chard leaves, finely slivered
1/2 cup Italian parsley, chopped
1/4 cup scallions, thinly sliced
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 teaspoons lemon zest, finely grated
Pinch cayenne
Black pepper
Directions
Bring 2 cups of water to a boil in a medium saucepan.
Stir in bulgur and 1/2 teaspoon salt and remove from heat.
Cover and let stand 20 minutes or until most of water is absorbed.
Drain well and press to extract any excess water.
Let cool and stir in the remaining ingredients.
Season well with salt and black pepper.
Serve room temperature or chilled.
Nutritional Information Per Serving: Calories: 289; Protein: 6 g; Fat: 17 g; Sodium: 181 mg; Cholesterol: 0 mg ; Carbohydrates: 33 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners.”
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
FRESH PEAS WITH MINT
Makes 8 servings
Source: Jennie-O
Find this recipe at: http://diabeticgourmet.com/recipes/html/1338.shtml
Ingredients
2 cups sugar snap peas, blanched
2 cups frozen peas, thawed
1/4 cup sliced green onion
2 tablespoons butter
1 tablespoon fresh mint, finely chopped
Salt and pepper, to taste
Directions
In large skillet over medium-high heat, cook sugar snap peas, peas and green onion in butter 4 to 5 minutes or until heated.
Stir in mint.
Season with salt and pepper.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 2 g; Sodium: 20 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 7 g
SPINACH VEGETABLE KUGEL
This recipe begins, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.”
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g ; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
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