Soup is one of those versatile foods that can go a long way to feed a family: summer, winter, as an appetizer or main course...
Today's six soups are sure to be a hit, and include Hearty Reuben Soup and Italian Meatball Soup. Enjoy!
ENCHILADA SOUP
This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."
Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.
Ingredients
2 cups Progresso™ chicken broth (from 32-oz carton)
1 can (19 oz) Old El Paso™ mild or hot enchilada sauce
1 can (4.5 oz) Old El Paso™ chopped mild green chiles
1 package (20 oz) bone-in chicken breasts, skin removed
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 bag (12 oz) frozen corn, thawed, drained
Shredded Mexican cheese blend, if desired
Chopped fresh cilantro, if desired
Crushed tortilla chips, if desired
Preparation
Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.
Cover; cook on Low heat setting 7 to 8 hours.
Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.
Top each serving with cheese, cilantro and tortilla chips.
Expert Tips
Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.
Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.
Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup.
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
SPANISH BLACK BEAN SOUP
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/spanish-black-bean-soup.
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
VEGETABLE AND BEAN SOUP
Recipe Yield: Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Title: The Everyday Low-Carb Slow Cooker Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Notes:
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
Showing posts with label Spanish Black Bean Soup. Show all posts
Showing posts with label Spanish Black Bean Soup. Show all posts
Wednesday, May 12, 2021
Wednesday, January 13, 2021
Wednesday Recipes
It's Wednesday, half-way through the week. Here are six yummy diabetic friendly recipes to help you through the day, including Apricot-Orange Chicken with Glazed Onions and Southwest Turkey Tacos. Enjoy!
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPANISH BLACK BEAN SOUP
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/spanish-black-bean-soup.
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
You can view this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger.
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
CHICKEN AND VEGETABLE CURRY
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.
Ingredients
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
Salt, cayenne, and black pepper, to taste
Ingredients
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.
Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPANISH BLACK BEAN SOUP
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/spanish-black-bean-soup.
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
You can view this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.
Ingredients
1 whole roasted deli chicken, skinned
3 tablespoons no-added-sugar apricot preserves, divided
3 tablespoons no-added-sugar orange marmalade, divided
2 tablespoons balsamic vinegar, divided
Nonstick cooking spray
1 large onion, quartered
1 clove garlic, minced
Directions
Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.
Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.
Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.
Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein.
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Ingredients
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger.
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
SOUTHWEST TURKEY TACOS
This is from Old El Paso, and begins, "Lean ground turkey, veggies and savory salsa meld in the slow cooker to make this deliciously easy taco filling."
Prep Time: 20 minutes; Total Time: 6 hours 20 minutes; Makes 12 servings
To view this online, go to https://www.oldelpaso.com/recipes/southwest-turkey-tacos.
Ingredients
1 package (20 oz) extra-lean ground turkey
1/2 cup chopped onion (1 medium)
1 teaspoon salt
1/4 teaspoon pepper
2 cups Old El Paso™ Thick ‘n Chunky salsa
1 can (15 oz) Progresso™ black beans, drained
1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed
1 tablespoon chili powder
2 boxes (4.6 oz each) Old El Paso™ taco shells (24 shells total)
3 tablespoons finely chopped fresh cilantro
3 cups chopped lettuce
3 medium tomatoes, chopped (1 1/2 cups)
Preparation
In 12-inch skillet, place turkey and onion; sprinkle with salt and pepper. Cook over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink.
Spray 3- to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, salsa, beans, corn and chili powder.
Cover; cook on Low heat setting 6 to 7 hours.
To serve, heat taco shells in oven as directed on boxes. Stir cilantro into turkey mixture. Spoon about 1/4 cup mixture into each warm taco shell; top with lettuce and tomatoes.
Expert Tips
This taco mixture is also delicious served over rice and topped with chopped fresh cilantro.
Top with fat-free sour cream, if desired.
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
Wednesday, July 18, 2018
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Spanish Black Bean Soup and One-Pot Chicken and Vegetables. Enjoy!
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
CORN AND BLACK BEAN SALAD
This recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120, Fat: 6 g, Sodium: 60 mg, Cholesterol: 66 mg, Protein: 6 g, Carbohydrates: 20 grams
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg;Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
ONE-POT CHICKEN AND VEGETABLES
Recipe Yield: Yield: 4 servings; Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/one-pot-chicken-and-vegetables
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Protein: 38 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
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
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
CORN AND BLACK BEAN SALAD
This recipe begins, “Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.”
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Nutritional Information Per Serving: Calories: 120, Fat: 6 g, Sodium: 60 mg, Cholesterol: 66 mg, Protein: 6 g, Carbohydrates: 20 grams
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg;Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
ONE-POT CHICKEN AND VEGETABLES
Recipe Yield: Yield: 4 servings; Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/one-pot-chicken-and-vegetables
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Protein: 38 g; Carbohydrates: 32 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
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
Wednesday, June 27, 2018
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Chicken and Almond Stew and Smoked Turkey Waldorf Salad. Enjoy!
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241, Fat: 11 g, Sodium: 253 mg, Cholesterol: 40 mg; Protein: 17 g, Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210, Fat: 3.9 g, Sodium: 540 mg, Cholesterol: 73.2 mg, Protein: 34.6 g, Carbohydrates: 6 grams
Diabetic Exchanges: 4 Meat
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
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
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241, Fat: 11 g, Sodium: 253 mg, Cholesterol: 40 mg; Protein: 17 g, Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
CHICKEN CORDON BLEU
This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Recipe Yield: Serves: 6
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-cordon-bleu.
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210, Fat: 3.9 g, Sodium: 540 mg, Cholesterol: 73.2 mg, Protein: 34.6 g, Carbohydrates: 6 grams
Diabetic Exchanges: 4 Meat
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
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
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
Friday, June 22, 2018
Friday Food
Yay, Friday! Here are six yummy recipes to help you through the weekend, including Smoked Turkey Waldorf Salad and Peanut Butter Cookies. Enjoy!
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
PEANUT BUTTER COOKIES
Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350 degrees F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: Starch 1/2; Fat 2
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
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
SMOKED TURKEY WALDORF SALAD
Recipe Yield: Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Book Title: Mix 'N Match Meals in Minutes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
PEANUT BUTTER COOKIES
Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350 degrees F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g
Diabetic Exchanges: Starch 1/2; Fat 2
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
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Recipe Yield: Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Notes:
Less than 1 g. saturated fat and 1 g. dietary fiber
Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Thursday, June 7, 2018
Soup!
While many of us think of soup as cool or cold weather fare, it's something that can be enjoyed any time. I still have good memories of my mom's homemade soup, served from a large white tureen.
Here are six yummy homemade soup recipes to help you through the day, including French Country Bean Soup and Minestrone Soup. Enjoy!
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
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
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Here are six yummy homemade soup recipes to help you through the day, including French Country Bean Soup and Minestrone Soup. Enjoy!
SPANISH BLACK BEAN SOUP
Recipe Yield: Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
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
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes:
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Thursday, October 8, 2015
Thursday Recipes
Here are today's six recipes to try. Enjoy!
DATE NUT BREAD
Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/391.shtml
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Protein: 2 g; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Carbohydrate, 1 Fat
TURKEY FAJITAS
Makes 6 fajitas, 6 servings.
View recipe: http://diabeticgourmet.com/recipes/html/707.shtml
Ingredients
2 tsp. fresh lime juice
1 clove garlic, finely minced
1 tsp. finely chopped jalapeno pepper
3/4 pound turkey breast cutlets, diced
1/2 cup low-fat or fat-free plain yogurt
3/4 cup (packed) fresh cilantro leaves
6 large (10-inch) flour tortillas, preferably whole-wheat
1 Tbsp. canola oil
Salt and freshly ground black pepper, to taste
2 cups Romaine lettuce, cut crosswise into strips
1 cup red, green or yellow bell pepper, thinly sliced
Directions
Preheat oven to 350 degrees.
Combine lime juice, garlic and jalapeno in a bowl. Add turkey, turn to coat and set aside.
Purée yogurt and cilantro in food processor or blender until smooth. Transfer to a small bowl and set aside. (Sauce can be made ahead if refrigerated until ready to use. Remove from refrigerator early enough to bring sauce to room temperature before using.)
Wrap tortillas in foil and place in oven until warm, about 10 minutes. Meanwhile, heat a large non-stick skillet over high heat until very hot. Add oil and tilt pan to coat evenly. Add turkey and stir-fry, stirring constantly, until cooked through and lightly browned. Transfer to a medium bowl and sprinkle with salt and pepper.
On each tortilla, place a layer of shredded Romaine, and one-sixth of the turkey and the peppers. Add a spoonful of cilantro-yogurt sauce. Fold tortillas around filling and place on a serving platter. Serve with yogurt-cilantro sauce.
Nutritional Information Per Serving: Calories: 174; Protein: 18 g; Fat: 3 g; Sodium: 238 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch, 3 Low-fat Meat
CHOCOLATE BANANA PARFAIT
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g ; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg ; Saturated Fat: 0.6 g ; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SPANISH BLACK BEAN SOUP
Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/402.shtml
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Protein: 9 g; Fat: 1 g; Sodium: 134 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 1 Very Lean Meat
DATE NUT BREAD
Yield: 16 servings
Source: Forbidden Foods Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/391.shtml
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Protein: 2 g; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Carbohydrate, 1 Fat
TURKEY FAJITAS
Makes 6 fajitas, 6 servings.
View recipe: http://diabeticgourmet.com/recipes/html/707.shtml
Ingredients
2 tsp. fresh lime juice
1 clove garlic, finely minced
1 tsp. finely chopped jalapeno pepper
3/4 pound turkey breast cutlets, diced
1/2 cup low-fat or fat-free plain yogurt
3/4 cup (packed) fresh cilantro leaves
6 large (10-inch) flour tortillas, preferably whole-wheat
1 Tbsp. canola oil
Salt and freshly ground black pepper, to taste
2 cups Romaine lettuce, cut crosswise into strips
1 cup red, green or yellow bell pepper, thinly sliced
Directions
Preheat oven to 350 degrees.
Combine lime juice, garlic and jalapeno in a bowl. Add turkey, turn to coat and set aside.
Purée yogurt and cilantro in food processor or blender until smooth. Transfer to a small bowl and set aside. (Sauce can be made ahead if refrigerated until ready to use. Remove from refrigerator early enough to bring sauce to room temperature before using.)
Wrap tortillas in foil and place in oven until warm, about 10 minutes. Meanwhile, heat a large non-stick skillet over high heat until very hot. Add oil and tilt pan to coat evenly. Add turkey and stir-fry, stirring constantly, until cooked through and lightly browned. Transfer to a medium bowl and sprinkle with salt and pepper.
On each tortilla, place a layer of shredded Romaine, and one-sixth of the turkey and the peppers. Add a spoonful of cilantro-yogurt sauce. Fold tortillas around filling and place on a serving platter. Serve with yogurt-cilantro sauce.
Nutritional Information Per Serving: Calories: 174; Protein: 18 g; Fat: 3 g; Sodium: 238 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch, 3 Low-fat Meat
CHOCOLATE BANANA PARFAIT
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g ; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg ; Saturated Fat: 0.6 g ; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SPANISH BLACK BEAN SOUP
Yield: 6 servings (1 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/402.shtml
Ingredients
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Directions
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 149; Protein: 9 g; Fat: 1 g; Sodium: 134 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 1 Very Lean Meat
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