Thursday Recipes

Here are today's six yummy diabetic recipes to get you through the day, including Spicy Thai Chicken and Chocolate-Cherry Parfait. Enjoy!

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

BEEF STEAK AND ROASTED VEGETABLE SALAD

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/1007.shtml

Source: NCBA

Ingredients

2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick

8 cups torn salad greens

3/4 cup Italian dressing

Roasted Vegetables:

16 small mushrooms

1 large red, yellow or green bell pepper, cut into 1-inch wide strips

1 medium Japanese eggplant, sliced (1-inch)

1 medium onion, cut into 8 wedges

1 medium zucchini, sliced (1-inch)

2 tablespoons balsamic vinegar

2 large cloves garlic, minced

1 teaspoon dried rosemary leaves

Directions

Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.

Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.

Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.

Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g

SPICY THAI CHICKEN

Servings: 2 (4 oz. each)

View recipe: http://diabeticgourmet.com/recipes/html/143.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=143

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Protein: 35 g; Fat: 4 g; Sodium: 85 mg; Carbohydrates: 331; Exchanges: 4 Lean Meat

CHOCOLATE-CHERRY PARFAIT

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/158.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=158

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding1 pound fresh bing cherries, pitted, cut in half (or frozen, thawed)

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

Thursday Recipes

Here are today's six yummy diabetic recipes for you to try, including Spicy Thai Chicken and Chocolate-Cherry Parfait. Enjoy!

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

BEEF STEAK AND ROASTED VEGETABLE SALAD

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/1007.shtml

Source: NCBA

Ingredients

2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick

8 cups torn salad greens

3/4 cup Italian dressing

Roasted Vegetables:

16 small mushrooms

1 large red, yellow or green bell pepper, cut into 1-inch wide strips

1 medium Japanese eggplant, sliced (1-inch)

1 medium onion, cut into 8 wedges

1 medium zucchini, sliced (1-inch)

2 tablespoons balsamic vinegar

2 large cloves garlic, minced

1 teaspoon dried rosemary leaves

Directions

Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.

Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.

Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.

Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g

SPICY THAI CHICKEN

Servings: 2 (4 oz. each)

View recipe: http://diabeticgourmet.com/recipes/html/143.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=143

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Protein: 35 g; Fat: 4 g; Sodium: 85 mg; Carbohydrates: 331; Exchanges: 4 Lean Meat

CHOCOLATE-CHERRY PARFAIT

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/158.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=158

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding1 pound fresh bing cherries, pitted, cut in half (or frozen, thawed)

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

Meatless Monday

Time for another Meatless Monday. Here are six vegetarian recipes to help you through the day, including Butternut Squash with Apples Cranberries and Walnuts and Cranberry-Apple Spinach Salad. Enjoy!

VEGETARIAN CHILI WITH BROWN RICE

This is from Diabetes Self-Management.

Yield: 6 servings. Serving size: 1 1/4 cups.

To view this online, click here.

Ingredients

1 teaspoon canola oil

1 onion, chopped

1 green bell pepper, diced

1 red bell pepper, diced

1 stalk celery, diced

1 jalapeño pepper,* minced

1 clove garlic, minced

2 cups fat-free vegetable broth

1 can (about 14 ounces) no-salt-added diced tomatoes

1 cup cooked brown rice

1 cup no-salt-added canned pinto beans, rinsed and drained

1/2 teaspoon dried oregano

1/2 teaspoon chipotle chili powder

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

6 tablespoons shredded reduced-fat Cheddar cheese

Directions

Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.

Ladle chili into bowls; top each serving with 1 tablespoon cheese.

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Nutrition Facts Per Serving: Calories: 137 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 378 mg, Fiber: 5 g

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.

CRANBERRY-APPLE SPINACH SALAD

View this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad

Source: The Complete Diabetes Prevention Plan

Recipe Yield: Yield: 4 servings

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

ROASTED TURNIPS WITH GINGER

Servings: 4

Source: Family Circle's All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

HAZELNUT BISCOTTI

This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts during the holidays.”

Recipe Yield: Yield: 48 servings

Serving size: 1 biscotti

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.

Ingredients

1/2 cup chopped hazelnuts

1/2 cup canola oil

2/3 cup Splenda No Calorie Sweetener, Granulated

3 tablespoons white granulated sugar

2 eggs

3 tablespoons sugar free hazelnut syrup

2 cups all-purpose flour

3/4 teaspoon baking powder

1/2 teaspoon baking soda

1/3 cup nonfat dry milk

2 tablespoons Mini Chocolate Chips, melted (optional)

Directions

Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.

Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.

Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.

Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.

Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.

Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.

Bake in a preheated 350 degrees F oven for 20-25 minutes.

Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.

If desired, lay slices on their sides and drizzle with melted chocolate chips.

Store in airtight containers. Cookies will stay fresh up to 5 days.

Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g

FRUIT SCONES

Yield: Makes 18; Serving Size: 1 scone

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

View at https://diabeticgourmet.com/diabetic-recipes/fruit-scones

Ingredients

1 cup all-purpose white flour

1 cup whole wheat flour

2-1/4 teaspoons baking powder

Pinch of salt

1/4 cup soft margarine (at room temperature)

2 tablespoons granulated sugar

1/3 cup raisins

2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)

Directions

Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.

Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.

Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.

Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.

Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.

Cool on a wire rack until the scones are just warm, then serve.

Nutritional Information Per Serving: Calories: 78; Fat: 2 g; Fiber: 1 g; Sodium: 157 mg; Protein: 2 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Starch, 1/2 Fat

BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS

Yield: 4 servings. Serving size: 3/4 cup.

This is from Diabetes Self-Management.

To view this online, click here.

Ingredients

2 teaspoons butter

3 cups cubed (about 1/2 inch) peeled butternut squash

1 tablespoon packed brown sugar

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

1/8 teaspoon black pepper

1 cup water

1 cup cubed (about 1/2 inch) peeled Granny Smith apple

2 tablespoons dried cranberries

2 tablespoons chopped walnuts

Directions

Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.

Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.

Meatless Monday

It's time for another Meatless Monday diabetic post, proving that vegetarian and diabetic don't have to mean boring. Here are six diabetic - and meatless - recipes to try your hand at, including Gingered Acorn Squash and Apple Pie. All of these will go nicely on your holiday table this week. Enjoy!

Note: If you haven't already noticed one of the cookie posts from last year, check it out. There are six yummy cookie recipes to try for the holidays! Of course, there are cookie posts throughout the year that will work, too, so give them all a try for your holiday gift-giving.

GREEN BEANS WITH CITRUS MUSTARD

Provides 3g. dietary fiber.

Yield: Makes 4 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml

Ingredients

3/4 pound green beans, stemmed and halved

1 Tbsp. Dijon-style mustard

1 tsp. lime juice

1/2 tsp. salt

1 Tbsp. mint, cut into very thin strips

1/4-1/2 tsp. grated lemon zest, according to taste

1 tsp. minced shallot

Salt and freshly ground black pepper, to taste

Directions

Steam beans 5 minutes or until tender but still crisp.

While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.

Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.

Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Source: Family Circle's All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

APPLE AND SQUASH BAKE

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

Yield: 8 servings

Serving Size: 3/4 cup squash and apple bake

Source: Splenda

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

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into

1/2 inch slices

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

Directions

Preheat oven to 350 degrees F .

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

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

GINGERED ACORN SQUASH

Servings: 4

Source: American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml

Ingredients

2 acorn squash (about 3/4 pound each)

8-ounce can pineapple tidbits in their own juice, drained

3 tablespoons raisins (optional)

2 tablespoons light brown sugar

1 tablespoon light margarine, melted

1 teaspoon freshly grated gingerroot

Directions

Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.

Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.

In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.

Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit

PENNE ALLA PESTO

Servings: 4

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194

View recipe: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

APPLE PIE

Yield: 8 servings

Source: Equal

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

Ingredients

1 Pastry for double-crust 9-inch pie

3 tablespoons cornstarch

1 cup Equal Spoonful or Granulated*

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

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

* May substitute 24 packets Equal sweetener

Directions

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

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

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

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

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

Thursday Recipes

Here are today's six yummy diabetic recipes for you to try, including Spicy Thai Chicken and Chocolate-Cherry Parfait. Enjoy!

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

BEEF STEAK AND ROASTED VEGETABLE SALAD

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/1007.shtml

Source: NCBA

Ingredients

2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick

8 cups torn salad greens

3/4 cup Italian dressing

Roasted Vegetables:

16 small mushrooms

1 large red, yellow or green bell pepper, cut into 1-inch wide strips

1 medium Japanese eggplant, sliced (1-inch)

1 medium onion, cut into 8 wedges

1 medium zucchini, sliced (1-inch)

2 tablespoons balsamic vinegar

2 large cloves garlic, minced

1 teaspoon dried rosemary leaves

Directions

Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.

Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.

Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.

Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g

SPICY THAI CHICKEN

Servings: 2 (4 oz. each)

View recipe: http://diabeticgourmet.com/recipes/html/143.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=143

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Protein: 35 g; Fat: 4 g; Sodium: 85 mg; Carbohydrates: 331; Exchanges: 4 Lean Meat

CHOCOLATE-CHERRY PARFAIT

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/158.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=158

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding1 pound fresh bing cherries, pitted, cut in half (or frozen, thawed)

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

Friday Recipes

It's finally Friday, time for the weekend. I don't know about you, but weekends never seem long enough - except when they last too long. (This is sure to make sense with too many of us!)

No matter. Here are today's recipes to help you through the weekend, including Texas Red Chili and Light Sour Cream Chicken Enchiladas. Enjoy!

TEXAS RED CHILI

Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/90.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90

Ingredients

2 tablespoons vegetable oil

1 beef brisket (about 2 pounds), cut into 1/4-inch cubes

1 cup chopped onion

3 jalapeno chiles, halved, seeded and finely, chopped

2 cloves garlic, finely chopped

1/4 cup chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground red pepper (cayenne)

1 can (13-3/4 ounces) beef broth

2 cans (14-1/2 ounces each) stewed tomatoes

1 bottle (12 ounces) beer

1 bay leaf

Lime wedges for garnish

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.

Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.

To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/113.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees.

Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.

In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.

Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.

Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.

Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.

Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

CARAWAY ROASTED BEETS

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/586.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed

2 teaspoons caraway seeds

Directions

Preheat the oven to 375 degrees F.

Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.

Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.

Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable

BEETS DIJON

Yield: 4 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml

Ingredients

Butter-flavored vegetable cooking spray

1/3 cup finely chopped onion

2 cloves garlic, minced

1/3 cup fat-free sour cream

2 tablespoons Dijon-style mustard

Salt and white pepper, to taste

1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm

Minced parsley, as garnish

Directions

Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.

Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.

Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.

Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

Meatless Monday

It's time for another Meatless Monday diabetic post. Here are six diabetic - and meatless - recipes to try your hand at. All of these will go nicely on your holiday table this week. Enjoy!

Note: If you haven't already noticed yesterday's cookie post, check it out. There are six yummy cookie recipes to try for the holidays!

GREEN BEANS WITH CITRUS MUSTARD

Provides 3g. dietary fiber.

Yield: Makes 4 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml

Ingredients

3/4 pound green beans, stemmed and halved

1 Tbsp. Dijon-style mustard

1 tsp. lime juice

1/2 tsp. salt

1 Tbsp. mint, cut into very thin strips

1/4-1/2 tsp. grated lemon zest, according to taste

1 tsp. minced shallot

Salt and freshly ground black pepper, to taste

Directions

Steam beans 5 minutes or until tender but still crisp.

While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.

Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.

Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Source: Family Circle's All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

APPLE AND SQUASH BAKE

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

Yield: 8 servings

Serving Size: 3/4 cup squash and apple bake

Source: Splenda

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

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into

1/2 inch slices

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

Directions

Preheat oven to 350 degrees F .

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

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

GINGERED ACORN SQUASH

Servings: 4

Source: American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml

Ingredients

2 acorn squash (about 3/4 pound each)

8-ounce can pineapple tidbits in their own juice, drained

3 tablespoons raisins (optional)

2 tablespoons light brown sugar

1 tablespoon light margarine, melted

1 teaspoon freshly grated gingerroot

Directions

Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.

Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.

In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.

Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit

PENNE ALLA PESTO

Servings: 4

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194

View recipe: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

APPLE PIE

Yield: 8 servings

Source: Equal

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

Ingredients

1 Pastry for double-crust 9-inch pie

3 tablespoons cornstarch

1 cup Equal Spoonful or Granulated*

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

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

* May substitute 24 packets Equal sweetener

Directions

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

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

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

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

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

Thursday Recipes - and Computer's Back Up

Finally, I'm back online! It only took several calls, including one that lasted almost 35 minutes (shortly after noon) and one that lasted 55 minutes! Ouch! But now that we're back in business...

Here are today's six diabetic recipes. Enjoy!

ITALIAN SPINACH DIP

Yield: 8 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

View recipe: http://diabeticgourmet.com/recipes/html/749.shtml

Ingredients

1 cup frozen cut leaf spinach

1 (3 ounce) package nonfat cream cheese, cut into pieces

1/2 cup nonfat sour cream

1 tablespoon zesty no salt added Italian dressing mix

Assorted vegetables such as sliced carrots, jicama, broccoli, zucchini, cauliflower, green pepper, radishes

Directions

Place spinach in a microwave-safe medium bowl.

Cover with plastic wrap and vent. Microwave on high power for 3 to 4 minutes or until hot. Drain well and chop.

Add cream cheese to spinach and stir until cream cheese is softened. Add sour cream and dressing mix, blending well. Cover and refrigerate for at least 2 hours or until chilled. Serve with assorted vegetables.

Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Sodium: 201 mg; Cholesterol: 1 mg; Carbohydrates: 4 g; Glycemic Index: 27, Glycemic Load: 1; Exchanges: 1/2 Vegetable, 1/2 Very Lean Meat

CARAWAY ROASTED BEETS

Serving size: 4 beet quarters

Yield: 4 servings.

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/586.shtml

Ingredients

4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed

2 teaspoons caraway seeds

Directions

Preheat the oven to 375 degrees F.

Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.

Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.

Nutritional Information Per Serving: Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Express Lane Diabetic Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml

View Online: http://diabeticgourmet.com/recipes/html/454.shtml

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Protein: 34 g; Sodium: 110 mg; Cholesterol: 100 mg; Fat: 9 g; Carbohydrates: 15 g; Exchanges: 1 Carbohydrate, 4 Lean Meat

SOUTHERN PECAN PIE

Servings: 10

View recipe: http://diabeticgourmet.com/recipes/html/188.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=188

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce.

Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth.

Add to fruit sweetener mixture and blend.

Beat in eggs, one at a time.

Stir in the vanilla and coffee.

Pour mixture into pie shell.

Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat

ROASTED TURNIPS WITH GINGER

Servings: 4

Source: Family Circle's All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

APPLE PIE

Yield: 8 servings

Source: Equal

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

Ingredients

1 Pastry for double-crust 9-inch pie

3 tablespoons cornstarch

1 cup Equal Spoonful or Granulated*

3/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

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

* May substitute 24 packets Equal sweetener

Directions

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

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

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

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

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

Thursday Recipes

Here are today's six yummy diabetic recipes for you to try. Enjoy!

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

BEEF STEAK AND ROASTED VEGETABLE SALAD

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/1007.shtml

Source: NCBA

Ingredients

2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick

8 cups torn salad greens

3/4 cup Italian dressing

Roasted Vegetables:

16 small mushrooms

1 large red, yellow or green bell pepper, cut into 1-inch wide strips

1 medium Japanese eggplant, sliced (1-inch)

1 medium onion, cut into 8 wedges

1 medium zucchini, sliced (1-inch)

2 tablespoons balsamic vinegar

2 large cloves garlic, minced

1 teaspoon dried rosemary leaves

Directions

Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.

Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.

Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.

Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g

SPICY THAI CHICKEN

Servings: 2 (4 oz. each)

View recipe: http://diabeticgourmet.com/recipes/html/143.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=143

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Protein: 35 g; Fat: 4 g; Sodium: 85 mg; Carbohydrates: 331; Exchanges: 4 Lean Meat

CHOCOLATE-CHERRY PARFAIT

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/158.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=158

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding1 pound fresh bing cherries, pitted, cut in half (or frozen, thawed)

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

Meatless Monday

Hope your weekend was good. I know mine went by too fast!

Since it's Meatless Monday, here are six diabetic and vegetarian recipes to help start your week off. Enjoy!

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

ROASTED BABY EGGPLANT AND TOMATOES

Yield: 4 servings

Source: Great Healthy Food – Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/670.shtml

Ingredients

4 baby eggplant, stalks trimmed

8 small plum tomatoes, pierced once

2 tablespoons balsamic vinegar

Salt and pepper, to taste

Directions

Preheat the oven to 375 degrees F.

Cut the baby eggplants into quarters lengthwise.

Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.

Nutritional Information Per Serving: Calories: 56; Protein: 2 g; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Source: Diabetic Dream Desserts

Find this recipe at: http://diabeticgourmet.com/recipes/html/841.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

EGGPLANT POLENTA STACK

This recipe begins, “Purchase package flavored polenta in the produce section; choose any favorite flavor for this dish.”

Yield: 4 servings

Source: 1,001 Delicious Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/846.shtml

Ingredients

8 slices (3/4 inch) eggplant (about 1 pound)

2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product

1/2 cup Italian-seasoned dry bread crumbs

1/4 cup grated Parmesan cheese

Olive oil cooking spray

1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices

Salt and pepper, to taste

2 – 4 ounces reduced-fat feta, or goat, cheese, crumbled

Directions

Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese. Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.

Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese. Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.

Nutritional Information Per Serving: Calories: 222; Protein: 10.9 g; Fat: 4.5 g; Sodium: 624 mg; Cholesterol: 9 mg; Carbohydrates: 35 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

NEW POTATOES WITH OLIVE OIL AND GARLIC

Serves: 4 (1 Serving = About 3 potatoes)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/358.shtml

Ingredients

12 small new potatoes (1 pound total)

1 tablespoon plus 1 teaspoon extra virgin olive oil

1 large clove garlic, minced

1/4 teaspoon salt

Pinch of freshly ground pepper

Directions

Peel off a 1/2-inch strip of skin around the center of each potato.

Place the potatoes in a steamer set over simmering water. Cover and steam until tender, 15 to 20 minutes. Drain and reserve.

Heat the oil and garlic in a nonstick skillet large enough to hold the potatoes in one layer. Cook over medium heat until the garlic is fragrant, about 2 minutes. Add the potatoes and roll them in the oil mixture. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 123; Protein: 3 g; Fat: 5 g; Sodium: 153 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Fat

Friday Recipes

It's finally Friday, time for the weekend. I don't know about you, but weekends never seem long enough - except when they last too long. (This is sure to make sense with too many of us!)

No matter. Here are today's recipes to help you through the weekend. Hope your weekend it good. Enjoy!

TEXAS RED CHILI

Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

View recipe: http://diabeticgourmet.com/recipes/html/90.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90

Ingredients

2 tablespoons vegetable oil

1 beef brisket (about 2 pounds), cut into 1/4-inch cubes

1 cup chopped onion

3 jalapeno chiles, halved, seeded and finely, chopped

2 cloves garlic, finely chopped

1/4 cup chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground red pepper (cayenne)

1 can (13-3/4 ounces) beef broth

2 cans (14-1/2 ounces each) stewed tomatoes

1 bottle (12 ounces) beer

1 bay leaf

Lime wedges for garnish

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.

Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.

To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

LIGHT SOUR CREAM CHICKEN ENCHILADAS

Servings: 6 (2 Enchiladas each)

Source: Cooking Healthy and Fast

View recipe: http://diabeticgourmet.com/recipes/html/113.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=113

Ingredients

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 Cup (4oz) shredded reduced-fat Cheddar cheese

1-1/2 Cups chopped cooked chicken

1/4 Cup sliced green onions

Directions

Heat oven to 350F degrees.

Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.

In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.

Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions.

Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas.

Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese.

Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.

Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

CARAWAY ROASTED BEETS

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/586.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed

2 teaspoons caraway seeds

Directions

Preheat the oven to 375 degrees F.

Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes.

Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot.

Nutritional Information (Per Serving): Calories: 43; Protein: 2 g; Sodium: 69 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 5 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable

BEETS DIJON

Yield: 4 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/572.shtml

Ingredients

Butter-flavored vegetable cooking spray

1/3 cup finely chopped onion

2 cloves garlic, minced

1/3 cup fat-free sour cream

2 tablespoons Dijon-style mustard

Salt and white pepper, to taste

1-1/2 pounds beets, cooked, peeled, cubed or sliced, warm

Minced parsley, as garnish

Directions

Spray small saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.

Stir in sour cream, mustard, and lemon juice; heat over low heat until hot. Season to taste with salt and white pepper.

Spoon sour cream mixture over beets; stir gently. Sprinkle with parsley.

Nutritional Information Per Serving: Calories: 71; Protein: 3.5 g; Fat: 0.6 g; Sodium: 185 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 3 Vegetable

MASHED TURNIPS WITH ROASTED GARLIC

Yield: Makes 8 servings.

View Online: http://diabeticgourmet.com/recipes/html/34.shtml

Source: Family Circle's All-Time Favorite Recipes

Ingredients

1-1/2 pound small turnips, peeled and quartered

1 ripe bartlett pear, about 6 ounces, peeled, cored, chopped

4 cloves garlic, roasted and peeled

1 tablespoon margarine

2 tablespoons skim milk

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

Steam turnips over boiling water until fork tender, about 15 minutes.

Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.

Process until smooth, adding skim milk as needed.

Season with salt and pepper. Serve immediately.

Nutritional Information (Per Serving): Calories: 4; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ROASTED TURNIPS WITH GINGER

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/101.shtml

Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg ; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat

Friday Recipes

It's finally Friday. It always feels good to get to the end of the week. According to weather reports, Florida is supposed to be cooling off (again). Cooler temps, low humidity...that works!

And now, for today's six recipes to help you through the weekend. Enjoy!

SPINACH PINWHEELS

Servings: 24; 1 slice per serving

Source: The New American Heart Association Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/71.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71

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

LEAN & SPICY TACO MEAT

This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.

To view this online, click here.

Ingredients

8 ounces 93%-lean ground beef

8 ounces 99%-lean ground turkey breast

1/2 cup chopped onion

1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes

1/2 teaspoon ground cumin

1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder

1/2 teaspoon dried oregano

Directions

Cover and refrigerate for up to 1 day. Reheat just before serving.

6 servings, about 1/2 cup each

Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0

GARLIC CHICKEN

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/79.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79

Source: Gourmet Inspirations Healthy Cooking

Ingredients

2 teaspoons oil

4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips

5-6 cloves garlic, sliced

2-1/4 cups chicken broth, low-sodium

1/4 cup lemon juice

1/3 cup dry white wine

1/4 teaspoon salt

Ground black pepper to taste

Directions

In a large skillet, heat oil to medium high.

Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.

Saute garlic slices until soft and golden.

Stir in chicken broth, lemon juice, and wine.

When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.

If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.

Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat

GARLIC CAULIFLOWER

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/78.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=78

Ingredients

1 small head of cauliflower

1 tablespoons virgin olive oil

2 large cloves garlic-minced

1 tablespoon toasted sesame seeds

Dash paprika (optional)

Pepper to taste (optional)

Directions

In a large kettle, bring 2 quarts of water to a boil.

Trim cauliflower and break into flowerets.

Drop into boiling water and cook about 2 minutes.

Drain in a colander.

In a large, non-stick skillet, heat oil and toast garlic.

Add cauliflower and sesame seeds and saute for 1 minute.

Dust with paprika and pepper before serving (optional).

Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat

MIKE DITKA'S OFFICIAL TAILGATER'S PORK CHOPS

This begins, “This recipe was developed by Chef Tom Kenny of Mike Ditka's Restaurant in Chicago. A favorite pork chop recipe for tailgating of the legendary coach of Da Bears and the New Orleans Saints and 5-time Pro Bowler.”

Serves 8.

Source: NPB

Find this recipe at: http://diabeticgourmet.com/recipes/html/827.shtml

Ingredients

8 pork rib chops, 1-inch thick

4 cups orange juice

1 cup soy sauce

2 tablespoons garlic, chopped

1/2 cup Dijon-style mustard

1/2 cup honey

1 teaspoon cayenne pepper

Directions

In a mixing bowl, combine orange juice, soy sauce, garlic, mustard, honey and cayenne pepper. Mix together with a whisk. Pour over pork chops and marinate in the refrigerator for 12-24 hours.

Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill for 10-12 minutes, turning once, until internal temperature on a thermometer reads 160 degrees F.

Nutritional Information Per Serving: Calories: 164; Protein: 21 g; Fat: 6 g; Sodium: 848 mg; Cholesterol: 51 mg; Saturated Fat: 1 g; Dietary Fiber: 0 g; Carbohydrates: 11 g

ROASTED TURNIPS WITH GINGER

Servings: 4

Source: Family Circle's All-Time Favorite Recipes

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Ingredients

1/2 teaspoon salt

1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips

2 teaspoons dark Asian sesame oil

1 teaspoon ground ginger

1/8 teaspoon black pepper

Directions

Heat oven to 375 degrees F.

Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.

Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.

Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat