It's time for another Meatless Monday. Here are six meatless recipes that are diabetic-friendly, including Orange and Jicama Salad and Irish Caramel Custard. Enjoy!
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean 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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
IRISH CARAMEL CUSTARD
Recipe Yield: Servings: 8
Source: Cinnamon Hearts
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/irish-caramel-custard.
Ingredients
1/2 cup brown sugar
2 eggs + 2 egg whites
1/4 cup granulated sugar
Pinch of salt (1/8 tsp)
2 cups whole milk, scalded
1/2 teaspoon vanilla extract, XX strength, if desired
Directions
Spray a 3-quart baking dish or mold with nonstick vegetable spray.
Sprinkle brown sugar over the bottom.
In a medium bowl, beat eggs and egg whites until light and lemon-colored.
Add granulated sugar, and salt and mix thoroughly.
Stir in the scalded milk and add the vanilla.
Pour mixture over brown sugar.
Place the baking dish or mold in a pan of hot water, 1-inch deep.
Bake at 350 F degrees about 50 minutes, or until firm and knife inserted in center comes out clean.
Nutritional Information Per Serving: Calories: 140; Fat: 4 g; Sodium: 102 mg; Cholesterol: 68 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Starch/Bread; 1/2 Protein; 1/2 Fat/ 1/4 Milk
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
Showing posts with label Sauteed Spinach with Garlic. Show all posts
Showing posts with label Sauteed Spinach with Garlic. Show all posts
Monday, April 11, 2022
Monday, February 14, 2022
Meatless Monday
It's time for another Meatless Monday to start the week off. Check out the Cheese and Rice Stuffed Peppers, the Pineapple Cake, along with the rest of today's offerings. Enjoy!
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
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
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
GREEN BEAN CASSEROLE
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/620.shtml
Ingredients
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans
Directions
In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g ; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
IRISH WHOLE WHEAT SODA BREAD
This is from Diabetic Gourmet. Unfortunately, I no longer have a working link to it.
Yield: Makes 1 Round Loaf
Source: "America's Everyday Diabetes Cookbook"
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda & salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
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
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
Monday, January 24, 2022
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Black Bean Burgers with Avocado-Lime Mayo and Orange and Jicama Salad. Enjoy!
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
ALMOND CHEESECAKE BARS
Recipe Yield: Serves: 20Serving Size: 1 bar
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm.
Top with toasted almonds.
Notes:
Light and creamy cheesecake bars topped with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean 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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
ALMOND CHEESECAKE BARS
Recipe Yield: Serves: 20Serving Size: 1 bar
Source: Splenda
Recipe and image appear courtesy of Splenda.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm.
Top with toasted almonds.
Notes:
Light and creamy cheesecake bars topped with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean 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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
Thursday, January 13, 2022
Thursday Recipes
Almost the end of the work week. Here are six recipes to help you through the day, including Hawaiian Burgers and Rosemary-Sage Steak. Enjoy!
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
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
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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ROSEMARY-SAGE STEAK
Recipe Yield: 8 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
Directions
Put steak in an airtight plastic bag.
In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.
Preheat grill on medium-high heat.
Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.
Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Low-fat Meat
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
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
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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ROSEMARY-SAGE STEAK
Recipe Yield: 8 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
Directions
Put steak in an airtight plastic bag.
In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.
Preheat grill on medium-high heat.
Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.
Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Low-fat Meat
Thursday, March 19, 2020
Thursday Recipes
Almost the end of the work week. Of course, if you're like many of us, you may already be looking at an unexpected time-off. In this time of pandemic, please stay safe! Having diabetes puts one at a higher risk...so take all the precautions you can.
In the meantime, we do have to eat. Here are six recipes to help you through the day, including Hawaiian Burgers and Rosemary-Sage Steak. Enjoy!
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
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
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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ROSEMARY-SAGE STEAK
Recipe Yield: 8 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
Directions
Put steak in an airtight plastic bag.
In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.
Preheat grill on medium-high heat.
Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.
Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Low-fat Meat
In the meantime, we do have to eat. Here are six recipes to help you through the day, including Hawaiian Burgers and Rosemary-Sage Steak. Enjoy!
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
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
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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ROSEMARY-SAGE STEAK
Recipe Yield: 8 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
Directions
Put steak in an airtight plastic bag.
In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.
Preheat grill on medium-high heat.
Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.
Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Low-fat Meat
Wednesday, April 11, 2018
Sides
Most of us have an easy enough time coming up with the main part of a meal, whether it's chicken, meatloaf, burgers, or what-have-you. But sometimes coming up with a side dish is a little trickier.
Here are six side dishes to help round out your dinner, including Gingered Carrots and Grilled Vegetables with Basil Dressing. 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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
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
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill. Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
Here are six side dishes to help round out your dinner, including Gingered Carrots and Grilled Vegetables with Basil Dressing. 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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
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
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill. Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
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
Friday, March 2, 2018
Friday Recipes
Here are today's six diabetic recipes to help you through the day, including Twice Baked Potatoes and Ham and Peas with Mint and Tarragon. Enjoy!
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
PORTABELLO MUSHROOM STROGANOFF
The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”
Yield: 4 servings
Source: Skinny Noodles
Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles
Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Spinach Fettuccine
2-3 Tbsp olive oil
1 large onion, diced
1 lb. portobello mushrooms, sliced
1-1/2 Cup vegetable broth
1 cup fat-free sour cream
2 Tbsp cornstarch
Salt and pepper to taste
Directions
Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.
Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.
Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.
Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.
Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.
Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.
Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.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
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1286.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
3 tablespoons unsalted butter, (1/2 stick), cut into 4 to 6 pieces
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information (Per Serving): Calories: 200; Protein: 11 g;Sodium: 85 mg; Cholesterol: 40 mg; Fat: 9 g; Dietary Fiber: 6 g; Carbohydrates: 15 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
PORTABELLO MUSHROOM STROGANOFF
The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”
Yield: 4 servings
Source: Skinny Noodles
Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles
Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Spinach Fettuccine
2-3 Tbsp olive oil
1 large onion, diced
1 lb. portobello mushrooms, sliced
1-1/2 Cup vegetable broth
1 cup fat-free sour cream
2 Tbsp cornstarch
Salt and pepper to taste
Directions
Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.
Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.
Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.
Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.
Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.
Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.
Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.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
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1286.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
3 tablespoons unsalted butter, (1/2 stick), cut into 4 to 6 pieces
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information (Per Serving): Calories: 200; Protein: 11 g;Sodium: 85 mg; Cholesterol: 40 mg; Fat: 9 g; Dietary Fiber: 6 g; Carbohydrates: 15 g
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
Thursday, February 22, 2018
Thursday Recipes
Here are today's six recipes to help you through the day, including Hawaiian Burgers and Rosemary-Sage Steak. Enjoy!
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
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
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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ROSEMARY-SAGE STEAK
Recipe Yield: 8 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
Directions
Put steak in an airtight plastic bag.
In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.
Preheat grill on medium-high heat.
Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.
Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Low-fat Meat
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
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
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
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
ROSEMARY-SAGE STEAK
Recipe Yield: 8 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
Directions
Put steak in an airtight plastic bag.
In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.
Preheat grill on medium-high heat.
Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.
Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Low-fat Meat
Monday, February 12, 2018
Meatless Monday
It's time for another Meatless Monday. Here are six yummy diabetic vegetarian recipes to help you through the day, including Mediterranean Chili and Almond Rice. Enjoy!
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
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
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.
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
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
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.
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.
Add almonds and lemon zest.
Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
Wednesday, September 7, 2016
Wednesday Recipes
Enjoy!
TERIYAKI TOFU KABOBS
Yield 4 servings
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Serving Size: 2 skewers
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
VEGETABLE BOUNTY ROTINI
Makes 6 servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/769.shtml
Ingredients
1 box uncooked Dreamfields Rotini
2 tablespoons olive oil
3/4 cup sliced fresh mushrooms (such as cremini, shiitake, button or baby portabella)
1 small onion, thinly sliced
4 cloves garlic, minced
2 small to medium zucchini, cut lengthwise and then cut crosswise into 1/2-inch pieces
2 small to medium yellow squash, cut lengthwise and then cut crosswise into 1/2-inch pieces
4 medium tomatoes, coarsely chopped
1/3 cup dry white wine
1/2 cup crumbled creamy goat cheese
2 tablespoons chopped fresh basil
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium to medium-high heat. Add mushrooms, onion and garlic. Cook about 5 minutes until mushrooms have released most of their liquid, stirring occasionally. Add zucchini, yellow squash and tomatoes; cook 2 minutes or until squash are crisp tender, stirring frequently.
Add wine to skillet. Continue cooking and stirring 2 minutes. Reduce heat to medium-low; stir in goat cheese and basil. Add pasta; toss to coat. Season with salt and pepper as desired.
Nutritional Information Per Serving: Calories: 333; Protein: 12 g; Fat: 9 g; Sodium: 73 mg; Cholesterol: 7 mg; Saturated Fat: 3 g; Dietary Fiber: 8 g; Carbohydrates 54g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
salt and pepper, to taste
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
BRUSCHETTA
Servings: 12
Source: Family Circle All-Time Favorite Recipes
View online: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
MARINATED CUCUMBER SALAD
Servings: 5
View online: http://diabeticgourmet.com/recipes/html/4.shtml
Ingredients
1/2 cup Italian dressing (low-calorie)
1/8 teaspoon pepper
1 medium cucumber, peeled and thinly sliced
1/4 cup radishes, thinly sliced
2 tablespoons fresh parsley, chopped
Directions
Combine Italian dressing and pepper in a medium bowl; stir well.
Add cucumber, onion, radishes, and parsley.
Toss gently to coat.
Cover and marinate in refrigerator for at least 4 hours.
Serve salad and enjoy.
Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free
TERIYAKI TOFU KABOBS
Yield 4 servings
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Serving Size: 2 skewers
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
VEGETABLE BOUNTY ROTINI
Makes 6 servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/769.shtml
Ingredients
1 box uncooked Dreamfields Rotini
2 tablespoons olive oil
3/4 cup sliced fresh mushrooms (such as cremini, shiitake, button or baby portabella)
1 small onion, thinly sliced
4 cloves garlic, minced
2 small to medium zucchini, cut lengthwise and then cut crosswise into 1/2-inch pieces
2 small to medium yellow squash, cut lengthwise and then cut crosswise into 1/2-inch pieces
4 medium tomatoes, coarsely chopped
1/3 cup dry white wine
1/2 cup crumbled creamy goat cheese
2 tablespoons chopped fresh basil
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium to medium-high heat. Add mushrooms, onion and garlic. Cook about 5 minutes until mushrooms have released most of their liquid, stirring occasionally. Add zucchini, yellow squash and tomatoes; cook 2 minutes or until squash are crisp tender, stirring frequently.
Add wine to skillet. Continue cooking and stirring 2 minutes. Reduce heat to medium-low; stir in goat cheese and basil. Add pasta; toss to coat. Season with salt and pepper as desired.
Nutritional Information Per Serving: Calories: 333; Protein: 12 g; Fat: 9 g; Sodium: 73 mg; Cholesterol: 7 mg; Saturated Fat: 3 g; Dietary Fiber: 8 g; Carbohydrates 54g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
salt and pepper, to taste
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
BRUSCHETTA
Servings: 12
Source: Family Circle All-Time Favorite Recipes
View online: http://diabeticgourmet.com/recipes/html/1.shtml
Ingredients
Seasoning Oil
1/3 cup olive oil
4 cloves garlic, crushed
6 fresh basil leaves, chopped
1/8 teaspoon crushed red-pepper flakes
Tomato Topping
1-1/2 pounds plum tomatoes, chopped
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 loaf French Bread (8 ounces), spit horizontally
Small fresh basil leaves for garnish
Directions
Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.
Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.
Heat oven to 500 degrees F.
Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.
Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.
Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat
MARINATED CUCUMBER SALAD
Servings: 5
View online: http://diabeticgourmet.com/recipes/html/4.shtml
Ingredients
1/2 cup Italian dressing (low-calorie)
1/8 teaspoon pepper
1 medium cucumber, peeled and thinly sliced
1/4 cup radishes, thinly sliced
2 tablespoons fresh parsley, chopped
Directions
Combine Italian dressing and pepper in a medium bowl; stir well.
Add cucumber, onion, radishes, and parsley.
Toss gently to coat.
Cover and marinate in refrigerator for at least 4 hours.
Serve salad and enjoy.
Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free
Subscribe to:
Posts (Atom)