Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Showing posts with label Smoky Cheese Dip. Show all posts
Showing posts with label Smoky Cheese Dip. Show all posts
Thursday, June 3, 2021
Thursday, July 2, 2020
Thursday Recipes
Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Tuesday, July 2, 2019
Tuesday
Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Wednesday, May 31, 2017
Wednesday Recipes
Here are today's six recipes to help you through the day, including Mediterranean-Style Chicken Salad and Apple Zucchini Crisp. Enjoy!
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce , 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
APPLE ZUCCHINI CRISP
This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”
This is from Diabetic Connect.
Click here to view this online.
Ingredients
1 cup apples, peeled and thinly sliced
2 cups zucchini, peeled, halved and thinly sliced
1/4 cup Splenda brown sugar
2 tsp cinnamon, divided
a pinch of nutmeg
3 TBL lemon juice
1/3 cup almond meal
1/3 cup sliced almonds
1/3 cup chopped pecans
1 tsp vanilla extract
1/4 cup butter, melted
Directions
Preheat the oven to 375 degrees F.
Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.
Pour into an 8x8 inch baking dish.
Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.
Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.
Crumble the nut mixture evenly over the apples and zucchini.
Bake uncovered for 30 minutes.
Top with whipped cream if desired.
Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
Wednesday, May 17, 2017
Wednesday Recipes
I know I've slowed down the past few weeks on articles and hints here for living with diabetes. But rest assured I should be getting back to the articles and hints in the near future. Meanwhile, here are today's six diabetic recipes to help you through the day, including Spicy Chicken Pie and Meat Marinara Sauce. Enjoy!
BROCCOLI FRITTATA
Yield: 4 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
GINGERED ORANGE CARROTS
Yield: About 2 cups (4 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/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce, 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
BROCCOLI FRITTATA
Yield: 4 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692
View recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
GINGERED ORANGE CARROTS
Yield: About 2 cups (4 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/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/662.shtml
Ingredients
1 cup fat-free cream cheese
1 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup cooked crumbled low-fat turkey sausage
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
2 cloves garlic, minced
Directions
In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate
MEAT MARINARA SAUCE
Yield: 10 Servings
Serving size: 1/2 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690
View recipe: http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion , chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce, 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.
Mash tomatoes into small pieces and stir into tomato sauce.
Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable
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