If someone is diabetic, that means all desserts - including pies - are forbidden, right?
Wrong!
There are many diabetic desserts (pies included) that are actually good tasting. Of course, they do need to be eaten in moderation.
That said, here are six yummy (and diabetic-friendly) pies to taste-test, including Lemon Chiffon Pie and Chocolate Cream Pie. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chiffon-pie.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 m; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
CHOCOLATE CREAM PIE
Source: Equal®
Serves: 8
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds.
Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
Showing posts with label Southern Pecan Pie. Show all posts
Showing posts with label Southern Pecan Pie. Show all posts
Wednesday, September 22, 2021
Wednesday, June 23, 2021
Pies!
If someone is diabetic, that means all desserts - including pies - are forbidden, right?
Wrong!
There are many diabetic desserts (pies included) that are actually good tasting. Of course, they do need to be eaten in moderation.
That said, here are six yummy (and diabetic-friendly) pies to taste-test, including Lemon Chiffon Pie and Chocolate Cream Pie. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chiffon-pie.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 m; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
CHOCOLATE CREAM PIE
Source: Equal®
Serves: 8
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds.
Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
Wrong!
There are many diabetic desserts (pies included) that are actually good tasting. Of course, they do need to be eaten in moderation.
That said, here are six yummy (and diabetic-friendly) pies to taste-test, including Lemon Chiffon Pie and Chocolate Cream Pie. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chiffon-pie.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
TROPICAL BANANA-PINEAPPLE PIE
Recipe Yield: Yield: 10 servings
Source: Equal
Recipe and image appear courtesy of Equal.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/tropical-banana-pineapple-pie.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information Per Serving: Calories: 272; Fat: 16 g; Sodium: 199 m; Cholesterol: 29 mg; Protein: 6 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
CHOCOLATE CREAM PIE
Source: Equal®
Serves: 8
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds.
Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
Monday, December 7, 2020
Meatless Monday
It's time for another Meatless Monday, where we check out recipes that are both vegetarian and diabetic-friendly. Today's recipes include Orange and Kiwi Salad and Pumpkin Soup. Enjoy!
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
AIR FRYER LOADED TACO FRIES
This comes from Old El Paso, and begins, "While this recipe for air fryer taco fries was initially inspired by Taco Bell’s™ Nacho Fries, we got a little carried away and ended up creating something even better! Sure, these taco fries are healthier for you than the original recipe thanks to the air fryer, but they are also packed with Mexican spices and piled high with loads of delicious and savory nacho toppings. Top it all with our genius hack for amazingly simple spiced sour cream - don’t worry it’s delicious but not complicated, just add Old El Paso™ original taco seasoning to sour cream and pour it on everything. These air fryer taco fries are instant crowd-favorites, so be prepared to make this recipe a second time soon!"
Prep Time: 35 minutes; Total Time: 35 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/air-fryer-loaded-taco-fries.
Ingredients
1/3 cup sour cream
1 teaspoon Old El Paso™ original taco seasoning mix (from 1-oz package)
2 tablespoons vegetable oil
1 tablespoon Old El Paso™ original taco seasoning mix (from 1-oz package)
16 oz (4 cups) frozen French-fried potatoes (from 32-oz bag)
1 cup shredded Colby-Monterey Jack cheese (4 oz)
1/2 medium avocado, pitted, peeled and diced (1/2 cup)
1/4 cup diced tomato
2 tablespoons sliced green onions (2 green onions)
2 tablespoon chopped fresh cilantro leaves
Preparation
In small bowl, mix Seasoned Sour Cream ingredients. Cover and refrigerate until ready to serve.
In large bowl, mix oil and 1 tablespoon taco seasoning mix. Add frozen potatoes; toss to coat. Pour mixture into air fryer basket. Set to 400°F; cook 22 to 26 minutes or until crispy, shaking basket every 5 minutes.
Transfer to microwavable serving plate. Top with cheese. Microwave uncovered on High 30 to 90 seconds or until cheese melts. Top with avocado, tomato, green onions and cilantro. Serve with seasoned sour cream.
Nutrition: 1 Serving Calories 220 (Calories from Fat 130); Total Fat 14g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 20mg; Sodium 170mg; Total Carbohydrate 17g (Dietary Fiber 2g, Sugars 1g); Protein 5g
% Daily Value: Vitamin A 4%; Vitamin C 6%; Calcium 10%; Iron 2%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1/2 High-Fat Meat, 2 Fat
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
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
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
AIR FRYER LOADED TACO FRIES
This comes from Old El Paso, and begins, "While this recipe for air fryer taco fries was initially inspired by Taco Bell’s™ Nacho Fries, we got a little carried away and ended up creating something even better! Sure, these taco fries are healthier for you than the original recipe thanks to the air fryer, but they are also packed with Mexican spices and piled high with loads of delicious and savory nacho toppings. Top it all with our genius hack for amazingly simple spiced sour cream - don’t worry it’s delicious but not complicated, just add Old El Paso™ original taco seasoning to sour cream and pour it on everything. These air fryer taco fries are instant crowd-favorites, so be prepared to make this recipe a second time soon!"
Prep Time: 35 minutes; Total Time: 35 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/air-fryer-loaded-taco-fries.
Ingredients
1/3 cup sour cream
1 teaspoon Old El Paso™ original taco seasoning mix (from 1-oz package)
2 tablespoons vegetable oil
1 tablespoon Old El Paso™ original taco seasoning mix (from 1-oz package)
16 oz (4 cups) frozen French-fried potatoes (from 32-oz bag)
1 cup shredded Colby-Monterey Jack cheese (4 oz)
1/2 medium avocado, pitted, peeled and diced (1/2 cup)
1/4 cup diced tomato
2 tablespoons sliced green onions (2 green onions)
2 tablespoon chopped fresh cilantro leaves
Preparation
In small bowl, mix Seasoned Sour Cream ingredients. Cover and refrigerate until ready to serve.
In large bowl, mix oil and 1 tablespoon taco seasoning mix. Add frozen potatoes; toss to coat. Pour mixture into air fryer basket. Set to 400°F; cook 22 to 26 minutes or until crispy, shaking basket every 5 minutes.
Transfer to microwavable serving plate. Top with cheese. Microwave uncovered on High 30 to 90 seconds or until cheese melts. Top with avocado, tomato, green onions and cilantro. Serve with seasoned sour cream.
Nutrition: 1 Serving Calories 220 (Calories from Fat 130); Total Fat 14g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 20mg; Sodium 170mg; Total Carbohydrate 17g (Dietary Fiber 2g, Sugars 1g); Protein 5g
% Daily Value: Vitamin A 4%; Vitamin C 6%; Calcium 10%; Iron 2%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1/2 High-Fat Meat, 2 Fat
ORANGE AND KIWI SALAD
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/orange-and-kiwi-salad.
Ingredients
3/4 pound romaine lettuce (about 1 small head)
3 small kiwi fruits, peeled and sliced into 1/4-inch rounds
2 oranges, peeled and sliced into 1/2-inch rounds
3 tablespoons apple cider or champagne vinegar
1 teaspoon lemon juice
Salt and pepper to taste
2 tablespoons walnut oil or olive oil
1 small red onion, sliced into rings
Directions
Wash the lettuce and tear into bite-sized pieces. Put the lettuce on a serving platter. Top the lettuce with the kiwis and oranges placed in a circular pattern.
Combine the vinegar, lemon juice, pepper, salt and oil in a small bowl. Whisk until blended. Drizzle the dressing over the salad.
Top the salad with red onion rings.
Nutritional Information Per Serving: Calories: 103; Fat: 5 g; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Fruit, 1 Fat
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
SWEET POTATO - RAISIN COOKIES
Recipe Yield: Yield: 24 cookies; Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-raisin-cookies..
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes.
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Protein: 5 g; Carbohydrates: 31 g
Diabetic Exchanges: 2 Carbohydrate, 1 Fat
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
Thursday, August 20, 2020
Dessert
Who doesn't love dessert?
Okay, that's almost a trick question. I'm sure that there are people out there who don't love dessert, just not anyone I know.
But when facing a diabetes diagnosis, it's entirely possible to think that desserts are now out of the question. Fortunately, these six desserts prove otherwise. The key is how they're made, and, as always, eaten in moderation. Check out the Crumb Topped Cherry Pie Dessert, the Chocolate-Cherry Parfait, as well as the rest of today's desserts. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
Okay, that's almost a trick question. I'm sure that there are people out there who don't love dessert, just not anyone I know.
But when facing a diabetes diagnosis, it's entirely possible to think that desserts are now out of the question. Fortunately, these six desserts prove otherwise. The key is how they're made, and, as always, eaten in moderation. Check out the Crumb Topped Cherry Pie Dessert, the Chocolate-Cherry Parfait, as well as the rest of today's desserts. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
Monday, June 29, 2020
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Ratatouille and Old-Fashioned Tomato Soup. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
ITALIAN EGGPLANT DIP
Recipe Yield: Servings: 6 (1/2 cup servings)
Source: ESTEE
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-eggplant-dip.
Ingredients
Non-stick cooking spray
5 cups (1 medium) eggplant, diced
1 cup chopped green pepper
1 cup chopped onion
1 cup sliced fresh mushrooms
2 cloves garlic, minced
1/2 cup ESTEE Ketchup
1/2 cup water
1 Tbsp red wine vinegar
1/2 tsp each ESTEE Fructose, ESTEE Salt-It, and dried oregano
2 tbsp sliced pimento-stuffed olives
1-1/2 tbsp pine nuts
ESTEE Ranch Style Snack Crisps or Italian bread
Directions
Spray large skillet with nonstick cooking spray; heat over medium heat. Add next 5 ingredients; cook, stirring, 5 minutes. Reduce heat to low, simmer covered about 15 minutes.
Add remaining ingredients, and simmer an additional 30 minutes, stirring occasionally. Cool before serving. Serve with ESTEE Ranch Style Snack Crisps or Italian bread.
Nutritional Information Per Serving: Calories: 84; Fat: 2 g; Sodium: 265 mg; Protein: 3 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Starch
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Note: Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
ITALIAN EGGPLANT DIP
Recipe Yield: Servings: 6 (1/2 cup servings)
Source: ESTEE
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-eggplant-dip.
Ingredients
Non-stick cooking spray
5 cups (1 medium) eggplant, diced
1 cup chopped green pepper
1 cup chopped onion
1 cup sliced fresh mushrooms
2 cloves garlic, minced
1/2 cup ESTEE Ketchup
1/2 cup water
1 Tbsp red wine vinegar
1/2 tsp each ESTEE Fructose, ESTEE Salt-It, and dried oregano
2 tbsp sliced pimento-stuffed olives
1-1/2 tbsp pine nuts
ESTEE Ranch Style Snack Crisps or Italian bread
Directions
Spray large skillet with nonstick cooking spray; heat over medium heat. Add next 5 ingredients; cook, stirring, 5 minutes. Reduce heat to low, simmer covered about 15 minutes.
Add remaining ingredients, and simmer an additional 30 minutes, stirring occasionally. Cool before serving. Serve with ESTEE Ranch Style Snack Crisps or Italian bread.
Nutritional Information Per Serving: Calories: 84; Fat: 2 g; Sodium: 265 mg; Protein: 3 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Starch
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Note: Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
Tuesday, June 23, 2020
Tuesday Recipes
Here are today's yummy diabetic recipes, including Grill Pan Chicken With Fiery Mango-Ginger Salsa and Chili Carnivale. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
BASIL CHICKEN SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup.
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
LEMON-GLAZED BABY CARROTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 2 Vegetables, 1/2 Fat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
BASIL CHICKEN SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup.
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
LEMON-GLAZED BABY CARROTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 2 Vegetables, 1/2 Fat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
Thursday, June 4, 2020
Thursday Recipes
It's almost the end of the week; thank goodness! Here are six yummy recipes to help you through the day, including Steak Kabobs With Caramelized Onion Relish and Southern Pecan Pie. (Yum!) Enjoy!
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
View this inline at https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs.
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
STEAK KABOBS WITH CARAMELIZED ONION RELISH
Recipe Yield: Makes 12 appetizer servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.
Ingredients
Kabobs:
1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick
1 teaspoon garlic-pepper seasoning
Fresh basil leaves (optional)
Caramelized Onion Relish:
2 tablespoons olive oil
1 large red onion, sliced
1/2 cup balsamic vinegar
1/4 cup brown sugar
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.
Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
Serve kabobs with relish. Garnish with basil leaves, as desired.
Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
View this inline at https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs.
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
STEAK KABOBS WITH CARAMELIZED ONION RELISH
Recipe Yield: Makes 12 appetizer servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/steak-kabobs-with-caramelized-onion-relish.
Ingredients
Kabobs:
1 beef top sirloin or beef shoulder center (ranch) steak, cut 1-inch thick
1 teaspoon garlic-pepper seasoning
Fresh basil leaves (optional)
Caramelized Onion Relish:
2 tablespoons olive oil
1 large red onion, sliced
1/2 cup balsamic vinegar
1/4 cup brown sugar
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar. Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.
Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 7 to 11 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
Serve kabobs with relish. Garnish with basil leaves, as desired.
Cook's Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Sodium: 117 mg; Cholesterol: 25 mg; Protein: 13 g; Carbohydrates: 9 g
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
Monday, December 30, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Here are six recipes to help take you into the New Year, including Sweet Potato Pie and Chipotle Albondigas Meatballs. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
SWEET POTATO PIE
This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”
Recipe Yield: 8 servings
From Diabetic Gourmet
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
CRANBERRY-APPLE SPINACH SALAD
View this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 4 servings
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
SUN-DRIED TOMATO TURKEY SALAD
Recipe Yield: 4 servings
Serving Size: 3-4 ounces turkey, about 1 cup vegetables
Source: Express Lane Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/sun-dried-tomato-turkey-salad
Ingredients
1 pound deli turkey, sliced 1 inch thick and cubed
1 cup sliced zucchini
1 cup sliced celery
1/2 cup sliced green onions
1/2 cup sliced carrots
3/4 cup low-fat mayonnaise
1/2 cup rehydrated sun-dried tomatoes, sliced
1 teaspoon prepared pesto
Salt and fresh ground pepper to taste
Directions
In a salad bowl, combine the turkey, zucchini, celery, green onions, and carrots. Toss to mix.
In a small bowl, combine the mayonnaise, sun-dried tomatoes, and pesto.
Season with salt and pepper.
Add the mayonnaise mixture to the turkey and mix well.
Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 235; Fat: 7 g; Sodium: 1431 mg; Cholesterol: 52 mg; Protein: 26 g; Carbohydrates: 20 g
Diabetic Exchanges: 1 Carbohydrate, 1 Vegetable, 3 Very Lean Meat, 1/2 Polyunsaturated Fat
MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout
Ingredients
1-1/2 to 2 pounds chicken leg quarters
3 tablespoons olive oil, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
1 small eggplant, cut into 1/2-inch dice
1 medium zucchini, cut into 1/2-inch dice
1 small onion, diced
2 cloves garlic, minced
1/4 cup white wine or water
1 (14.5 ounce) can diced tomatoes with juices
1/4 cup pimento-stuffed green olives, roughly chopped
2 tablespoons capers, rinsed
2 tablespoons red wine vinegar
1 teaspoon sugar
2 tablespoons parsley, minced
Directions
In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.
Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.
Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.
To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.
Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g
CHIPOTLE ALBONDIGAS MEATBALLS
Recipe Yield: Yield: Makes 12 servings, 1 per serving
https://diabeticgourmet.com/diabetic-recipes/chipotle-albondigas-meatballs
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
SWEET POTATO PIE
This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”
Recipe Yield: 8 servings
From Diabetic Gourmet
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
CRANBERRY-APPLE SPINACH SALAD
View this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 4 servings
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
SUN-DRIED TOMATO TURKEY SALAD
Recipe Yield: 4 servings
Serving Size: 3-4 ounces turkey, about 1 cup vegetables
Source: Express Lane Diabetic Cooking
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/sun-dried-tomato-turkey-salad
Ingredients
1 pound deli turkey, sliced 1 inch thick and cubed
1 cup sliced zucchini
1 cup sliced celery
1/2 cup sliced green onions
1/2 cup sliced carrots
3/4 cup low-fat mayonnaise
1/2 cup rehydrated sun-dried tomatoes, sliced
1 teaspoon prepared pesto
Salt and fresh ground pepper to taste
Directions
In a salad bowl, combine the turkey, zucchini, celery, green onions, and carrots. Toss to mix.
In a small bowl, combine the mayonnaise, sun-dried tomatoes, and pesto.
Season with salt and pepper.
Add the mayonnaise mixture to the turkey and mix well.
Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 235; Fat: 7 g; Sodium: 1431 mg; Cholesterol: 52 mg; Protein: 26 g; Carbohydrates: 20 g
Diabetic Exchanges: 1 Carbohydrate, 1 Vegetable, 3 Very Lean Meat, 1/2 Polyunsaturated Fat
MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/moroccan-chicken-with-eggplant-zucchini-ragout
Ingredients
1-1/2 to 2 pounds chicken leg quarters
3 tablespoons olive oil, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
1 small eggplant, cut into 1/2-inch dice
1 medium zucchini, cut into 1/2-inch dice
1 small onion, diced
2 cloves garlic, minced
1/4 cup white wine or water
1 (14.5 ounce) can diced tomatoes with juices
1/4 cup pimento-stuffed green olives, roughly chopped
2 tablespoons capers, rinsed
2 tablespoons red wine vinegar
1 teaspoon sugar
2 tablespoons parsley, minced
Directions
In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.
Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.
Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture. Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.
To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.
Nutritional Information Per Serving: Calories: 370; Fat: 20 g; Saturated Fat: 4 g; Fiber: 6 g; Sodium: 900 mg; Protein: 28 g; Carbohydrates: 17 g; Sugars: 8 g
CHIPOTLE ALBONDIGAS MEATBALLS
Recipe Yield: Yield: Makes 12 servings, 1 per serving
https://diabeticgourmet.com/diabetic-recipes/chipotle-albondigas-meatballs
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Saturated Fat: 2 g; Fiber: 0.7 g; Sodium: 324 mg; Cholesterol: 41 mg; Protein: 9 g; Carbohydrates: 3 g
Wednesday, December 18, 2019
Pies!
Many people are under the misconception that once they (or a loved one) receive a diabetes diagnosis, all desserts and/or snack foods are strictly forbidden. This, of course, would include pies and cakes.
But while individual cases may differ, for the most part, an occasional sweet is okay, as long as it's eaten in moderation.
For those who have been told that an occasional sweet is fine, here are six yummy diabetic-approved pies that are sure to get your attention, including Lemon Chiffon Pie and Chocolate Cream Pie. Enjoy!
SWEET POTATO PIE
This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”
Recipe Yield: 8 servings
From Diabetic Gourmet
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
CHOCOLATE CREAM PIE
Source: Equal®
Serves: 8
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds.
Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
LEMON CHIFFON PIE
Serves: 8
Source: Splenda
View this at https://diabeticgourmet.com/diabetic-recipes/lemon-chiffon-pie-2
Ingredients
1 cup evaporated milk
1 (.25 ounce) envelope unflavored gelatin
1/2 cup water
3 tablespoons fresh lemon juice
3/4 cup Splenda No Calorie Sweetener, Granulated
3/4 teaspoon grated lemon rind
1/4 teaspoon lemon extract
1 (9 inch) graham cracker crust
Directions
Pour evaporated milk in a mixing bowl; place in freezer until ice crystals form (about 30 minutes).
Sprinkle gelatin over water and lemon juice in a small saucepan; let stand 1 minute. Stir in Splenda Granulated Sweetener and cook over medium heat, stirring constantly, 2 minutes or until gelatin dissolves. Stir in lemon rind and lemon extract.
Beat evaporated milk at high speed with an electric mixer until soft peaks form (about 5 minutes). Gradually add gelatin mixture, beating at high speed until mixture is combined. Do not over beat.
Pour mixture into crust; cover and chill 1 hour or until set.
Notes:
A quick and easy lemon dessert bursting with lemon flavor. The perfect ending to a meal.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 22 g; Sugars: 13 g
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
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
But while individual cases may differ, for the most part, an occasional sweet is okay, as long as it's eaten in moderation.
For those who have been told that an occasional sweet is fine, here are six yummy diabetic-approved pies that are sure to get your attention, including Lemon Chiffon Pie and Chocolate Cream Pie. Enjoy!
SWEET POTATO PIE
This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”
Recipe Yield: 8 servings
From Diabetic Gourmet
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
CHOCOLATE CREAM PIE
Source: Equal®
Serves: 8
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal® Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal®, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds.
Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Notes:
A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional**)
* May substitute 24 packets Equal sweetener
** For added coconut flavor use the optional coconut extract.
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean.
Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
LEMON CHIFFON PIE
Serves: 8
Source: Splenda
View this at https://diabeticgourmet.com/diabetic-recipes/lemon-chiffon-pie-2
Ingredients
1 cup evaporated milk
1 (.25 ounce) envelope unflavored gelatin
1/2 cup water
3 tablespoons fresh lemon juice
3/4 cup Splenda No Calorie Sweetener, Granulated
3/4 teaspoon grated lemon rind
1/4 teaspoon lemon extract
1 (9 inch) graham cracker crust
Directions
Pour evaporated milk in a mixing bowl; place in freezer until ice crystals form (about 30 minutes).
Sprinkle gelatin over water and lemon juice in a small saucepan; let stand 1 minute. Stir in Splenda Granulated Sweetener and cook over medium heat, stirring constantly, 2 minutes or until gelatin dissolves. Stir in lemon rind and lemon extract.
Beat evaporated milk at high speed with an electric mixer until soft peaks form (about 5 minutes). Gradually add gelatin mixture, beating at high speed until mixture is combined. Do not over beat.
Pour mixture into crust; cover and chill 1 hour or until set.
Notes:
A quick and easy lemon dessert bursting with lemon flavor. The perfect ending to a meal.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 22 g; Sugars: 13 g
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
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
Friday, October 25, 2019
Friday Recipes
It's Friday, the end of the work week (for many of us). Here are six yummy recipes to help you through the weekend, including Vegetable Stir-Fry and Beef Teriyaki. Enjoy!
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
To view this online, click here.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
To view this online, click here.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
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