Friday Recipes

It's finally Friday! Here are today's six diabetic recipes to help you through the weekend. Enjoy!

MEXICAN-STYLE STEAK AND EGGS BREAKFAST

Makes 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1256

View recipe with photo: http://diabeticgourmet.com/recipes/html/1256.shtml

Ingredients

1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 12 ounces)

Salt

2 teaspoons vegetable oil

6 small flour tortillas (6-inch diameter), warmed

1-1/2 cups egg substitute

6 tablespoons reduced-fat shredded Cheddar cheese

6 tablespoons guacamole

6 tablespoons salsa

6 tablespoons reduced-fat sour cream

Directions

Heat large, heavy nonstick skillet over medium heat until hot.

Season beef steak with salt, as desired. Place beef in skillet.

Pan-broil 10 to 13 minutes for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove beef from skillet. Set aside; keep warm.

Heat oil in same skillet over medium heat until hot. Add eggs and scramble until set, stirring occasionally; keep warm.

Carve steak into thin slices. Top each tortilla with equal amounts of eggs, steak and 1 tablespoon each of cheese, guacamole, salsa and sour cream. Serve immediately.

Nutritional Information Per Serving: Calories: 271; Protein: 24 g; Fat: 10 g; Sodium: 553 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

ALMOND BERRY MUFFINS

This recipe begins, “Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.”

Yield: 12 servings

Source: Splenda

View Recipe: http://diabeticgourmet.com/recipes/html/1189.shtml

Ingredients

2-1/4 cups whole grain or wheat pastry flour

4 teaspoons baking powder

1/4 cup ground flaxseed

1/2 teaspoon salt

2/3 cup fresh blueberries

2/3 cup fresh raspberries

1 cup 2% milk

2 eggs

1/3 cup Splenda Sugar Blend

1/3 cup canola oil

1 teaspoon almond extract

Directions

Preheat oven to 400 degrees F.

Line a 12-cup muffin pan with paper liners.

In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.

In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.

Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.

Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.

Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 5 g; Fat: 9 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 23 g

SLOW COOKER TOMATO MEAT SAUCE

This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”

http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce

Ingredients

1 lb. 90% lean ground beef

2 28-ounce cans crushed tomatoes

1 large onion, finely chopped (approximately 1 cup)

1 tablespoon crushed garlic, minced

1 teaspoon oregano

3 fresh bay leaves

1 tablespoon sundried tomatoes, chopped

1 teaspoon salt

1 teaspoon pepper

1/4 teaspoon red pepper

1/4 cup roasted red pepper

Directions

Turn slow cooker on 250 degrees.

Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.

While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.

Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.

Remove bay leaves before serving.

Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g

CUCUMBER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml

Ingredients

3 medium sized cucumbers

1 cup plain low-fat yogurt

1 tablespoon fresh lemon juice

1 teaspoon ground cumin

1 teaspoon dried mint leaves

Directions

Peel cucumber, cut in half, discard seeds and slice thinly.

Mix remaining ingredients together, add cucumbers and stir together.

Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable

WARM BROWNIE WEDGES WITH JAVA CREAM

This recipe begins, “Dense wedges of chewy chocolate are paired with a sweet coffee-flavored cream and fresh berries.”

Yield 8 servings

Serving size 1/8 brownie, 2 tablespoons cream and 1/4 cup berries

Source: "The Heart-Smart Diabetes Kitchen" by Chef Nancy Hughes

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1263

View recipe with photo: http://diabeticgourmet.com/recipes/html/1263.shtml

Watch video on how to make it: http://diabeticgourmet.com/media/67.shtml

Ingredients

Wedges

Canola oil cooking spray

2/3 cup all-purpose flour, spooned into measuring cup and leveled

1/3 cup white whole-wheat flour, spooned into measuring cup and leveled

1/2 cup cocoa powder

1 1/2 teaspoons baking powder

1 tablespoon instant coffee granules

1/8 teaspoon salt

1/2 cup packed brown sugar substitute blend

1/3 cup canola oil

1/2 cup egg substitute

2 teaspoons vanilla extract

Cream

2 tablespoons water

1 teaspoon instant coffee granules

4 ounces fat-free whipped topping

1 cup fresh raspberries

1 cup blackberries or blueberries

Directions

Preheat oven to 325F.

Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.

Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.

Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended. Batter will be very thick.

Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)

Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.

To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk.

Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.

Nutritional Information Per Serving: Calories: 260; Protein: 5 g; Fat: 10 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 36 g

MEXICAN CHICKEN SOUP

Yield: 10 servings.

Serving Size: 1-1/2 cups.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206

View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

Thursday Recipes

Here are six recipes to help you through the day. Enjoy!

SLOW COOKER TOMATO MEAT SAUCE

This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”

http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce

Ingredients

1 lb. 90% lean ground beef

2 28-ounce cans crushed tomatoes

1 large onion, finely chopped (approximately 1 cup)

1 tablespoon crushed garlic, minced

1 teaspoon oregano

3 fresh bay leaves

1 tablespoon sundried tomatoes, chopped

1 teaspoon salt

1 teaspoon pepper

1/4 teaspoon red pepper

1/4 cup roasted red pepper

Directions

Turn slow cooker on 250 degrees.

Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.

While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.

Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.

Remove bay leaves before serving.

Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g

QUINOA ENCHILADA BAKE

This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”

http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake

Ingredients

1 TBSP olive oil

1 lb extra lean ground beef

1 medium yellow onion, chopped

1 medium green pepper, diced

3 cloves garlic finely chopped

1/2 cup dry quinoa

2 cups low sodium vegetable broth

10 oz. can diced tomatoes with green chilies, undrained

1 cup tomato sauce

2 TBSP chili powder

2 tsp cumin

Pepper to taste

1 can black beans

3/4 cup corn

Optional toppings:

Cheese, tomato, green onion, cilantro

Directions

Heat oil in a large skillet. Brown ground beef.

Add onion, pepper and garlic. Cook 2 minutes.

Pour into slow cooker along with remaining ingredients, except black beans and corn.

Cook on high for 3-31/2 hours.

40 minutes before it's done, add beans and corn. Heat last 40 minutes.

Serve over chopped romaine or tortilla (optional).

Top with desired toppings.

Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g

SLOW COOKER VEGETARIAN LASAGNA

This recipe begins, “This savory, vegetarian lasagna cooks is slow-cooked for three hours for a melt-in-your-mouth meal.”

This can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7424-slow-cooker-vegetarian-lasagna

Ingredients

16 oz partly skim ricotta

3 garlic cloves, minced

1/4 tsp dried oregano

1/2 tsp pepper

1/4 tsp red pepper flakes (optional)

1/2 cup shredded Parmesan cheese

1 box lasagna noodles, UNCOOKED

28 oz diced tomatoes, drained

28 oz marinara sauce

1 handful flat leaf parsley, chopped

3 cups shredded mozzarella cheese

6 oz baby spinach (about 3-4 cups)

Directions

In a medium bowl add ricotta, peppers, red pepper flakes, oregano, garlic, and Parmesan cheese. Combine well; set aside.

In another medium bowl, combine diced tomatoes, pasta sauce, and parsley; set aside.

In a 6 quart slow cooker, add about 1 cup of tomato mixture to the bottom (enough to just cover the bottom). Add a layer of noodles on top, breaking to fit. Add half the baby spinach. Add 1/3 of the ricotta mixture, loosely spreading it around with spatula. Top with 1 cup of mozzarella cheese then 1/3 of the remaining tomato mixture. Add another layer of noodles, then repeat layering with spinach, ricotta, mozzarella, and tomato mixture. Top with noodle layer, then remaining ricotta, tomatoes, and then mozzarella.

Cover and cook on low for 3 hours, or until the noodles are tender. (You may leave the slow cooker on "Warm" until ready to eat).

Remove cover and allow to cook for at least 15 minutes. Slice and serve.

Nutritional Facts: Servings 6; Amount Per Serving: Calories 350; Total Fat 19 g; Saturated Fat 10 g; Cholesterol 55mg; Sodium 840mg; Potassium 1020 mg; Carbohydrate 29g; Dietary Fiber 6g; Protein 19g

BOMBAY CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 5 - Difficulty Level: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml

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; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat

CUCUMBER SALAD

Servings: 4

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/24.shtml

Ingredients

3 medium sized cucumbers

1 cup plain low-fat yogurt

1 tablespoon fresh lemon juice

1 teaspoon ground cumin

1 teaspoon dried mint leaves

Directions

Peel cucumber, cut in half, discard seeds and slice thinly.

Mix remaining ingredients together, add cucumbers and stir together.

Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Sodium: 46 mg; Carbohydrates: 1 g; Exchanges: 1 Vegetable

DOUG'S FLOWER POWER CAESAR SALAD

This recipe begins, “This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

Yield: 6 servings

Source: MealLeaniYumm! All That's Missing is the Fat

Author: Norene Gilletz

Find this recipe at: http://diabeticgourmet.com/recipes/html/5.shtml

Ingredients

3 cups broccoli flowerets

3 cups cauliflower flowerets

1 cup sliced red cabbage

3 tablespoons grated Parmesan cheese

3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing

1/2 teaspoon freshly ground pepper

Directions

Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)

Nutritional Information Per Serving: Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g. Exchanges: 1 Vegetable, 1/4 Low-fat Milk

Wednesday Recipes

Here are today's six diabetic recipes. Enjoy!

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258

View recipe with photo: http://diabeticgourmet.com/recipes/html/1258.shtml

Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan.

Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g

BARBECUE PULLED CHICKEN

This recipe starts off, “This BBQ pulled chicken recipe is a fanciful reinterpretation of pulled pork that slow-cooks chicken in lots of tangy tomato sauce. Have sliced jalapenos, sliced red onions and some sour cream on hand to top this barbecue pulled chicken, which makes a hearty main course. You can turn it into an unbelievable sandwich or serve it on mashed potatoes or even whole-grain spaghetti. Serve with shredded napa cabbage tossed with low-fat mayonnaise, cider vinegar, celery seed and honey to taste.” Total Time: 5 1/2 hours

http://www.diabeticconnect.com/diabetic-recipes/general/5261-barbecue-pulled-chicken

Ingredients

1 8-ounce can reduced-sodium tomato sauce

1 4-ounce can chopped green chiles, drained

3 tablespoons cider vinegar

2 tablespoons honey

1 tablespoon sweet or smoked paprika

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 teaspoons dry mustard

1 teaspoon ground chipotle chile

1/2 teaspoon salt

2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat

1 small onion, finely chopped

1 clove garlic, minced

Directions

Cover and refrigerate for up to 3 days or freeze for up to 1 month.

8 servings

Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.

Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Nutritional Facts: Servings 8; Per serving: Calories 364; Carbohydrates 32 g; Fat 13 g; Saturated Fat 3 g; Monounsaturated Fat 5 g; Protein 30 g; Cholesterol 93 mg; Dietary Fiber 4 g; Potassium 547 mg; Sodium 477 mg; Added Sugars 4 g; Exchanges 1/2 other carb; 4 lean meat; Carbohydrate Servings 1/2; Zinc (18% daily value); Vitamin A (16% dv)

SLOW COOKER TOMATO MEAT SAUCE

This begins, “Serve over spaghetti squash "noodles" for a diabetes-friendly meal!”

http://www.diabeticconnect.com/diabetic-recipes/general/7422-slow-cooker-tomato-meat-sauce

Ingredients

1 lb. 90% lean ground beef

2 28-ounce cans crushed tomatoes

1 large onion, finely chopped (approximately 1 cup)

1 tablespoon crushed garlic, minced

1 teaspoon oregano

3 fresh bay leaves

1 tablespoon sundried tomatoes, chopped

1 teaspoon salt

1 teaspoon pepper

1/4 teaspoon red pepper

1/4 cup roasted red pepper

Directions

Turn slow cooker on 250 degrees.

Cook onion and ground beef in a skillet on medium high heat until meat is no longer pink.

While onions and beef are cooking, add remaining ingredients to slow cooker - tomatoes, garlic, oregano, bay leaves, sundried tomatoes, salt, pepper, red pepper, and roasted red pepper.

Add beef and onions and stir. Place lid on and allow to cook on 200-250 degrees for 4 hours.

Remove bay leaves before serving.

Nutritional Facts: Servings 8; Calories 150; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 35 mg; Sodium 660 mg; Potassium 830 mg; Carbohydrate 16 g; Dietary Fiber 5 g; Protein 16 g

SLOW-COOKED CHILI MAC

This recipe begins, “This slow-cooked chili adds macaroni pasta for a twist on an old favorite.”

http://www.diabeticconnect.com/diabetic-recipes/general/1012-slow-cooked-chili-mac

Ingredients

1 1/4 lb lean ground beef (10% fat)

14 1/2 fl oz canned unsalted diced tomatoes , drained

1 cup fresh chopped onion

1 medium garlic cloves , minced

1 tbsp chili powder

1/2 tsp salt

1/2 tsp ground cumin

1/2 tsp oregano leaves, dried

1/4 tsp black pepper

1/4 tsp hot red pepper flakes

2 cup Pasta, macaroni, whole wheat, cooked

Directions

Crumble ground beef into slow cooker. Add remaining ingredients, except macaroni to slow cooker. Cover and cook on low 4 hours. Stir in cooked macaroni. Cover and cook on low 1 additional hour.

Nutritional Facts: Servings 6; Calories 276.3; Total Carbs 17.7 g; Dietary Fiber 2.5 g; Sugars 3.4 g; Total Fat 11.1 g; Saturated Fat 4.4 g; Unsaturated Fat 6.7 g; Potassium 386.9 mg; Protein 24.9 g; Sodium 294.5 mg; Dietary Exchanges: 1/2 Fat; 3 Meat; 1 Starch; 1 Vegetable

HAM AND PEAS WITH MINT AND TARRAGON

Yield: Serves 4 to 6

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1294

View recipe with photo: http://diabeticgourmet.com/recipes/html/1294.shtml

Ingredients

4 ounces ham, cut into 1/4-inch dice

3 cups peas, fresh or frozen

1 tablespoon unsalted butter

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: 166; Protein: 11 g; Fat: 5 g; Sodium: 85 mg; Cholesterol: 30 mg; Dietary Fiber: 6 g; Carbohydrates: 15 g

APPLE AND HONEY SCONES

Servings: 10

Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml

Ingredients

2 cups all purpose flour

1/4 tsp salt

2 tsp baking powder

1/4 tsp baking soda

1 tsp ground cinnamon

1/4 tsp ground nutmeg

2/3 cup toasted wheat germ

1/3 cup margarine

1-1/4 cups finely chopped apple

1/2 cup skim milk

1/4 cup honey Topping

1 tbsp toasted wheat germ

1/4 tsp ground cinnamon

1 tbsp sugar

Directions

Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.

Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.

Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.

Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat