Thursday Recipes

Here are today's six recipes to help you through the day, including Chicken Breasts with Rosemary and Eggplant and Tomato Casserole. Enjoy!

TURKEY LONDON BROIL

Recipe Yield: Serves: 6

View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.

Ingredients

4 cloves garlic, finely chopped

1/3 cup olive oil

1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

1/4 cup chopped fresh oregano

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

1/4 teaspoon black pepper

1/2 cup dry white wine

1 boneless, skinless turkey breast (2 pounds)

Directions

Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.

Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.

Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.

Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.

Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.

Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g

Diabetic Exchanges: 4-1/2 Low-Fat Meat

CHICKEN GUMBO SOUP

Recipe Yield: Yield: 6 servings

Serving Size: 1 cup

Source: The New Soul Food Cookbook for People with Diabetes

Book Title: The New Soul Food Cookbook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup

Ingredients

1 lb boneless, skinless chicken breast, diced

3 cups reduced-sodium, reduced-fat chicken broth, divided

3 cups water

1 cup chopped onion

1 clove garlic, minced

1 tsp salt

1/2 tsp pepper

1 bay leaf

1/8 tsp sage

1/4 tsp red pepper flakes

1/4 tsp thyme

1 cup chopped fresh tomatoes

1 cup corn kernels, frozen or fresh

1 cup frozen okra

2 Tbsp canola oil

1/4 cup flour

2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g

Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat

CHICKEN BREASTS WITH ROSEMARY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/chicken-breasts-with-rosemary

Ingredients

1 tablespoon olive oil, divided

1-1/2 teaspoons balsamic vinegar

1 teaspoon minced garlic

1 tablespoon grated lemon rind

1/4 teaspoon salt

1/8 teaspoon pepper

4 boneless, skinless chicken breast halves (4 ounces each)

1/3 cup dry white wine or reduced-sodium chicken broth

1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves

1/2 diced, peeled fresh tomato

Directions

Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.

Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.

Nutritional Information Per Serving: Calories: 188; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Protein: 25.6 g; Carbohydrates: 3 g

Diabetic Exchanges: 1/2 Vegetable, 3 Meat

HAZELNUT MACAROONS

Recipe Yield: Servings: 30 Cookies (1 per serving)

View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Ingredients

4 egg whites

1/8 teaspoon cream of tartar

1/4 teaspoon salt

1 cup sugar

1 cup canned sweetened coconut

1/4 cup hazelnuts or pecans, finely chopped

Directions

Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.

Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.

Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g

Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat

EGGPLANT AND TOMATO CASSEROLE

Recipe Yield: Serves: 8

View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g

Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

Wednesday Recipes

Here are today's six recipes to help you through the day, including Beef and Vegetable Lo Mein and French Country Bean Soup. Enjoy!

SEASONED EGGPLANT SAUTE

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute

Ingredients

Olive oil cooking spray

1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes

1 cup chopped onion

1/2 cup chopped green bell pepper

1 large tomato

6 cloves garlic, minced

2 tablespoons finely chopped parsley

1 teaspoon dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon crushed red pepper

1/2 cup reduced-sodium vegetable, or chicken broth

Salt and pepper to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g

Diabetic Exchanges: 3 Vegetable

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

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

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

Directions

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

CHICKEN SCAMPI

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi

Ingredients

1/4 teaspoon pepper

2 cloves garlic, minced, divided

1/4 teaspoon salt

2 tablespoons roughly chopped fresh oregano

1/4 cup roughly chopped fresh parsley

3 tablespoons lemon juice

1/4 cup white wine, divided

5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips

1 tablespoon olive oil

1/4 cup chicken stock

1 tablespoon butter

1/2 cup Roma tomatoes, diced

Salt and pepper to taste

3 tablespoons grated Parmesan cheese

Directions

Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.

Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).

When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.

Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).

While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.

Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

MERINGUE COOKIES

Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)

Source: The New Family Cookbook For People with Diabetes; photo by Tamara Manning

Book Title: The New Family Cookbook For People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/meringue-cookies

Ingredients

2 large egg whites

1/4 teaspoon fresh lemon juice

3/4 cup powdered sugar

1 tsp. vanilla

Pinch of salt

1/3 cup finely chopped pecans or almonds

Directions

Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.

Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.

Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.

Nutritional Information Per Serving: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g

Diabetic Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate

Thursday Recipes

Here are today's six yummy recipes to help you through the day, including Stuffed Tomatoes with Smoked Chicken and Tabouli and Chicken Scampi. Enjoy!

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

GREEN BEANS AND RED ONION SALAD

This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”

Recipe Yield: Serves 4

Source: NPB

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.

Ingredients

1 10-oz package French-cut green beans

1/2 red onion, thinly sliced

4 tablespoons non-fat Italian dressing

Directions

Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

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

STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI

Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli

Ingredients

1 cup deli tabouli (bulgur)

1 cup diced, seeded cucumber

1 cup diced smoked chicken breast

4 medium ripe, firm tomatoes

2 teaspoons olive oil

4 tablespoons deli hummus

Directions

Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.

Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.

Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 grams

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat

CHICKEN CHUTNEY WRAPS

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

This is from Diabetic Gourmet.

To view this online, click here.

Ingredients

2 cups ready-made shredded coleslaw mix

1/4 cup nonfat or light mayonnaise

1 tablespoon plus 1 teaspoon mango chutney

4 whole-wheat flour tortillas (8 to 9-inch rounds)

8 ounces thinly sliced roasted chicken or turkey breast

12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves

Directions

Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.

Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.

Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.

Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.

Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g

Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable

CHICKEN SCAMPI

Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Diabetes Cookbook for Dummies

Book Title: Diabetes Cookbook for Dummies

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-scampi

Ingredients

1/4 teaspoon pepper

2 cloves garlic, minced, divided

1/4 teaspoon salt

2 tablespoons roughly chopped fresh oregano

1/4 cup roughly chopped fresh parsley

3 tablespoons lemon juice

1/4 cup white wine, divided

5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips

1 tablespoon olive oil

1/4 cup chicken stock

1 tablespoon butter

1/2 cup Roma tomatoes, diced

Salt and pepper to taste

3 tablespoons grated Parmesan cheese

Directions

Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.

Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).

When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.

Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).

While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.

Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Protein: 31 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

Meatless Monday

It's Meatless Monday, time to check out a day without meat. Here are six vegetarian (and, of course, diabetic) recipes to help you through the day, including Spicy Greens and Pumpkin Soup. Enjoy!

LEMON SPIKED GARLIC GREENS

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipe/lemon-spiked-garlic-greens.

Ingredients

Garlic-flavored vegetable cooking spray

1/3 cup finely chopped onion

4 cloves garlic, minced

1-1/2 pounds greens, washed, stems removed, coarsely chopped

1/3 cup water

1-2 tablespoons lemon juice

Salt and pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.

Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.

Notes:

Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.

Nutritional Information Per Serving: Calories: 58; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Protein: 5.9 g; Carbohydrates: 7 g

Diabetic Exchanges: 2 Vegetable

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

TOMATO AND RED ONION SALAD

This recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”

Recipe Yield: Serves 8.

Source: NPB

View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-and-red-onion-salad.

Ingredients

4 large ripe tomatoes, cored and sliced

1/2 large red onion, sliced thinly

2 tablespoons olive oil

4 tablespoons cider vinegar

2 tablespoons chopped chives

Salt and pepper to taste

Directions

Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.

Nutritional Information Per Serving: Calories: 50, Fat: 3 g, Sodium: 300 mg, Protein: 1 g, Carbohydrates: 4 g

Diabetic Exchanges: 1 Vegetable

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

GREEN BEANS AND RED ONION SALAD

This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”

Recipe Yield: Serves 4

Source: NPB

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.

Ingredients

1 10-oz package French-cut green beans

1/2 red onion, thinly sliced

4 tablespoons non-fat Italian dressing

Directions

Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 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

Side Dishes

There are days when it seems easy enough to come up with a main dish for dinner. But coming up with a side-dish can be a little trickier. Hamburgers and fries, hot dogs and beans, steak and baked potatoes are easy enough, but other meals...maybe not.

Here are six side dishes to help you through those tricky times, including Spicy Greens and Seasoned Eggplant Saute. Enjoy!

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

CRANBERRY NUT BREAD

Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices

Source: Cinnamon Hearts Newsletter

View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread

Ingredients

2 cups all-purpose flour

1 cup whole wheat flour

1-1/4 cups sugar

1 Tbsp baking powder

1 tsp baking powder

1 tsp baking soda

2 cups fresh cranberries, chopped

1 cup walnuts, coarsely chopped

2 Tbsp orange peel, grated

1/2 cup frozen egg substitute, thawed or 4 large egg whites

1-1/4 cups skim milk

1/3 cup vegetable oil

Wax paper

Directions

Preheat oven to 350F degrees.

Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.

Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.

Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat

SEASONED EGGPLANT SAUTE

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute

Ingredients

Olive oil cooking spray

1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes

1 cup chopped onion

1/2 cup chopped green bell pepper

1 large tomato

6 cloves garlic, minced

2 tablespoons finely chopped parsley

1 teaspoon dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon crushed red pepper

1/2 cup reduced-sodium vegetable, or chicken broth

Salt and pepper to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g

Diabetic Exchanges: 3 Vegetable

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

SESAME SOBA NOODLES

Recipe Yield: Serves: 6

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View online at https://diabeticgourmet.com/diabetic-recipes/sesame-soba-noodles.

Ingredients

8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles

6 tablespoons Chicken Broth

1 garlic clove, minced

1/4 teaspoon gingerroot

1 tablespoon fresh lime juice

2 tablespoon tahini (sesame butter) or peanut butter

1/4 teaspoon ground cumin

1/8 teaspoon chili powder

Dash red (cayenne) pepper

Pinch salt

3 tablespoons warm water

3 green onions, chopped

1 teaspoon toasted sesame seeds

Directions

Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.

Nutritional Information Per Serving: Calories: 143; Fat: 3 g; Sodium: 136 mg; Protein: 5 g; Carbohydrates: 27 g

Diabetic Exchanges: 2 Starch/Bread

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

Meatless Monday

It's another Meatless Monday. Here are today's six vegetarian recipes, including Roasted Stuffed Portobello Mushrooms with Spinach-Cilantro Pesto and Spicy Greens. Enjoy!

COFFEE CUP MUFFINS

This is from Diabetes Self Management.

To view this online, click here.

Yield: 2 servings. Serving size: 1 muffin.

Ingredients

1/2 cup plus 2 tablespoons all-purpose flour

1/4 cup plus 2 tablespoons sugar substitute*

1/2 teaspoon baking powder

1/2 teaspoon ground cinnamon

1/4 teaspoon baking soda

1/2 cup cholesterol-free egg substitute

2 tablespoons unsweetened applesauce

1 tablespoon canola oil

1/2 teaspoon vanilla

1 cup shredded carrots

2 tablespoons raisins

Directions

Preheat oven to 400°F. Lightly spray 2 (8-ounce) ovenproof coffee cups with nonstick cooking spray; set aside.

Combine flour, sugar substitute, baking powder, cinnamon, and baking soda in medium bowl.

Whisk together egg substitute, applesauce, oil, and vanilla in another medium bowl about 1 minute or until smooth. Add carrots and raisins; stir until well blended. Add flour mixture to egg mixture; stir about 1 minute or until smooth.

Spoon batter into prepared coffee cups. Push shredded carrots into batter to smooth tops.

Place cups on baking sheet; bake 20 minutes or until toothpick inserted into centers comes out clean.

Cool 5 minutes. Serve in cup or run knife around edges to loosen and slide out onto serving plate.

*This recipe was tested with sucralose-based sugar substitute.

Nutrition Facts Per Serving: Exchanges per serving: 3 Bread/Starch, 1 1/2 Fat, 1/2 Fruit.

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

ROASTED STUFFED PORTOBELLO MUSHROOMS WITH SPINACH-CILANTRO PESTO

Recipe Yield: Serves: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-stuffed-portobello-mushrooms-with-spinach-cilantro-pesto.

Ingredients

8 large portobello mushrooms (5-6 inches diameter)

Vegetable cooking spray

1 cup finely chopped zucchini

1 cup shredded carrots

3 green onions and tops, thinly sliced

4 tablespoons dry unseasoned breadcrumbs

Spinach-Cilantro pesto (recipe follows)

Salt and pepper, to taste

1/2 cup (2 ounces) shredded reduced-fat mozzarella cheese

Directions

Remove and chop mushroom stems. Spray large skillet with cooking spray; heat over medium heat until hot. Saute mushroom stems, zucchini, carrots, and green onions until crisp-tender, 8 to 10 minutes. Stir in breadcrumbs and pesto. Season to taste with salt and pepper. Spoon vegetable mixture onto mushrooms.

Spray aluminum-foil-lined jelly roll pan with cooking spray; arrange mushrooms on pan. Roast mushrooms at 425 degrees until mushrooms are tender, about 20 minutes, sprinkling with cheese the last 5 minutes of roasting time.

SPINACH-CILANTRO PESTO

Makes about 1/2 cup

Ingredients

1 cup loosely packed spinach leaves

1/4 cup finely chopped cilantro

3 cloves garlic

1/4 teaspoon ground cumin

1 tablespoon grated fat-free Parmesan cheese

1-2 teaspoons olive oil

1-2 teaspoons lime juice

1-2 teaspoons water

Salt and pepper, to taste

Directions

Process all ingredients, except water, salt and pepper, in a food processor or blender until smooth; add water if necessary for consistency. Season to taste with salt and pepper. Serve at room temperature.

Nutritional Information Per Serving: Calories: 185; Fat: 3.9 g; Sodium: 206 mg; Cholesterol: 7.6 mg; Protein: 16 g; Carbohydrates: 19 g

Diabetic Exchanges: 4 Vegetable, 1 Meat, 1/2 Bread/Starch

EGGPLANT AND TOMATO CASSEROLE

Recipe Yield: Serves: 8

View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g

Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

Meatless Monday

It's time for another Meatless Monday. Here are six vegetarian recipes to help you through the day, including Lemon Broccoli Pasta and Seasoned Eggplant Saute. Enjoy!

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

SOUTHERN PECAN PIE

Recipe Yield: Servings: 10

View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce.

Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth.

Add to fruit sweetner mixture and blend.

Beat in eggs, one at a time.

Stir in the vanilla and coffee.

Pour mixture into pie shell.

Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams

Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat

LEMON BROCCOLI PASTA

This is from Diabetes Self Management.

To view this online, click here.

Yield: 6 servings. Serving size: 1 cup.

Ingredients

3 tablespoons sliced green onions

1 clove garlic, minced

2 cups reduced-sodium vegetable broth

1 1/2 teaspoons grated lemon peel

1/8 teaspoon black pepper

2 cups fresh or frozen broccoli florets

3 ounces uncooked angel hair pasta

1/3 cup plain nonfat Greek yogurt

2 tablespoons grated reduced-fat Parmesan cheese

Directions

Spray large saucepan with nonstick cooking spray; heat over medium heat. Add green onions and garlic; cook and stir 3 minutes or until green onions are tender.

Stir broth, lemon peel, and pepper into saucepan; bring to a boil over high heat. Stir in broccoli and pasta; return to a boil. Reduce heat to low. Simmer, uncovered, 6 to 7 minutes or until pasta is tender, stirring frequently.

Remove from heat. Stir in yogurt until well blended. Let stand 5 minutes. Top with cheese before serving. Garnish as desired.

Nutrition Facts Per Serving: Calories: 120 calories, Carbohydrates: 20 g, Protein: 6 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 125 mg, Fiber: 2 g

Exchanges per serving: 1 Bread/Starch, 1 Vegetable.

CRANBERRY ORANGE BREAD

Recipe Yield: Servings: 16

View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-bread

Ingredients

2 cups all-purpose flour

1 cup QUAKER Oats (quick or old fashioned, uncooked)

2 tablespoons fructose

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt (optional)

3/4 cup skim milk

3/4 cup egg substitute or 3 whole eggs

1/3 cup unsweetened orange juice

1/4 cup vegetable oil

1 tablespoon grated orange peel

1/2 cup chopped cranberries, fresh or frozen

1/4 cup chopped nuts* (optional)

Directions

Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.

Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.

Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.

*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.

Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Sodium: 80 mg; Protein: 4 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Starch/Bread , 1 Fat

SEASONED EGGPLANT SAUTE

Recipe Yield: Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/seasoned-eggplant-saute

Note: The recipe originally called for either vegetable or chicken broth. However, since I'm posting this on Meatless Monday, I've omitted the chicken broth option.

Ingredients

Olive oil cooking spray

1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes

1 cup chopped onion

1/2 cup chopped green bell pepper

1 large tomato

6 cloves garlic, minced

2 tablespoons finely chopped parsley

1 teaspoon dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon crushed red pepper

1/2 cup reduced-sodium vegetable broth

Salt and pepper to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Fat: 0.6 g; Sodium: 18 mg; Protein: 2.8 g; Carbohydrates: 19 g

Diabetic Exchanges: 3 Vegetable

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

Tuesday Recipes

Here are today's six yummy recipes to help you through the day, including Chocolate-Cherry Parfait and Marinated Steak Kabobs. 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

CHOCOLATE-CHERRY PARFAIT

Recipe Yield: Servings: 6

https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait

Ingredients

3 oz Neufchatel cream cheese

2 cup cold skim milk

3 oz package Jell-o sugar-free instant chocolate pudding

1 pound fresh bing cherries, pitted, cut in half

Directions

Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.

Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.

Alternately spoon pudding and cherries into parfait dishes, ending with pudding.

Garnish the top of each parfait with the remaining cherries.

Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g

Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat

CRISPY CHICKEN

Recipe Yield: Servings: 4

Serving Size: 3 – 4 oz

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange

MARINATED STEAK KABOBS

Recipe Yield: Serving Size: 4 ounces meat, Total Servings: 4

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/marinated-steak-kabobs.

Ingredients

1/4 cup lite soy sauce

1 tablespoon honey

2 tablespoons dry sherry

1 teaspoon orange zest

1 tablespoon canola oil

1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes

1 large green pepper, seeded and cut into 1-inch squares

1 large red pepper, seeded and cut into 1-inch squares

Directions

Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight.

Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers.

Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Nutritional Information Per Serving: Calories: 194, Fat: 7 g, Sodium: 354 mg, Cholesterol: 64 mg, Protein: 23 g, Carbohydrates: 9 g

Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

GREEN BEANS AND RED ONION SALAD

This recipe begins, “This picnic salad is perfect to pack along for a meal alfresco. If made ahead, cover and refrigerate up to 4 hours.”

Recipe Yield: Serves 4

Source: NPB

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-and-red-onion-salad.

Ingredients

1 10-oz package French-cut green beans

1/2 red onion, thinly sliced

4 tablespoons non-fat Italian dressing

Directions

Cook green beans according to package directions, drain and place in serving dish; toss gently with red onion slices and dressing and serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 30, Sodium: 150 mg, Protein: 1 g, Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

Wednesday Recipes

Enjoy!

CHICKEN GUMBO SOUP

Yield: 6 servings

Serving Size: 1 cup

Source: The New Soul Food Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/279.shtml

Ingredients

1 lb boneless, skinless chicken breast, diced

3 cups reduced-sodium, reduced-fat chicken broth, divided

3 cups water

1 cup chopped onion

1 clove garlic, minced

1 tsp salt

1/2 tsp pepper

1 bay leaf

1/8 tsp sage

1/4 tsp red pepper flakes

1/4 tsp thyme

1 cup chopped fresh tomatoes

1 cup corn kernels, frozen or fresh

1 cup frozen okra

2 Tbsp canola oil

1/4 cup flour

2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.

Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat

CHILI CON CARNE

Yield: 8 servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781

Online version: http://diabeticgourmet.com/recipes/html/781.shtml

Ingredients

Vegetable cooking spray

1 pound 95% lean ground beef

1-1/2 cups chopped onions

1 cup chopped green bell pepper

2 cloves garlic, minced

1 – 2 tablespoons chili powder

2 teaspoons dried cumin

1 teaspoon dried oregano leaves

1/4 teaspoon ground cloves

2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped

1 can (6 ounces) reduced-sodium tomato paste

3/4 cup beer or reduced-sodium beef broth

1 tablespoon packed light brown sugar

2 – 3 teaspoons unsweetened cocoa

1 can (15 ounces) red kidney beans, rinsed, drained

Salt and pepper, to taste

1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese

1/2 cup thinly sliced green onions and tops


Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.

Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.

Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.

Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat

SPICY GREENS

Yield: 4 Servings

Serving size: 1/2 cup

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange

NEW YORK CHEESECAKE

9 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=794

Online version: http://diabeticgourmet.com/recipes/html/794.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

3/4 cup very finely ground pecans (1 cup whole pecans)

1 (15 ounce) carton part-skim ricotta cheese

1 cup plain low-fat yogurt

1 cup Splenda

1/2 cup fat-free liquid egg substitute

2 tablespoons white flour

1 tablespoon vanilla extract

Zest (grated rind) of one small lemon

1 (8 ounce) package cream cheese, at room temperature

Directions

Preheat the oven to 350 degrees F.

Spray a 10-inch springform pan with nonstick spray.

Sprinkle the ground pecans evenly over the pan bottom, patting them into place. The crust layer will be very light and may not entirely cover the bottom of the pan.

In a food processor, combine the ricotta, yogurt, Splenda, egg substitute, flour, vanilla, and lemon zest. Process until partially smoothed, about 1-1/2 minutes.

Cut the cream cheese into 9 or 10 chunks. One at a time, add the chunks through the feed tube. Process after each addition. Process until smooth - an additional 1-1/2 to 2 minutes.

Carefully spoon the mixture over the ground pecans.

Bake in the center of the preheated oven for 15 minutes.

Lower the oven temperature to 325 degrees F. and bake for an additional 50 to 60 minutes or until the cheesecake edges have begun to brown and the center is puffed and seems set when the surface is lightly tapped.

Remove to a rack and cool for 20 minutes. Refrigerate at least 6 hours or overnight until cooled. When cooled, cover with plastic wrap. If desired, top with cut fruit.

Nutritional Information Per Serving: Calories: 272; Protein: 11 g; Fat: 21 g; Sodium: 178 mg; Cholesterol: 45 mg; Saturated Fat: 9 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 1 Medium-Fat Meat, 3 Fat, 1 Carbohydrate

TURKEY SLOPPY JOES

Yield: 4 servings

Serving size: 1/2 cup

Source: The New Soul Food Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml

Ingredients

2 tsp canola oil

1 cup chopped onions

1 cup chopped green bell pepper

1 lb lean ground turkey breast

1 cup tomato sauce

1 tsp brown sugar

1/2 cup catsup

1 tsp red pepper flakes

2 tsp wine vinegar

1/4 tsp pepper

Directions

Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.

Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.

To reduce the sodium content of this recipe, use salt-free tomato sauce.

Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable

MARINATED GREEN BEANS

Yield: 1 serving (1/2 cup)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=791

Online version: http://diabeticgourmet.com/recipes/html/791.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped

2 tablespoons chopped chives or thinly sliced green onion tops

2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon

1 tablespoon catsup

1 tablespoon balsamic vinegar

2 teaspoons olive oil

1 teaspoon Dijon-style mustard

1/4 teaspoon salt, or to taste (optional)

2 – 3 drops hot pepper sauce

Directions

In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.

Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.

Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

Meatless Monday

It's Meatless Monday. Here are six diabetic vegetarian recipes to help you through the day, including Potato Salad and Candied Yams. Enjoy!

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Yield: 8 to 12 wedges (4 servings)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=804

Online version: http://diabeticgourmet.com/recipes/html/804.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F.

Prepare a shallow dish or pan with nonstick pan spray.

Arrange potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 3 g; Sodium: 155 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Starch, 1/2 Fat

CANDIED YAMS

Serving size: 1/4 cup

12 servings

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/264.shtml

Ingredients

6 medium yams, boiled in skin until tender (about 20 - 30 minutes)

1/3 cup raisins

1 Tbsp brown sugar

3 Tbsp sugar substitute

2 tsp cinnamon

1/2 tsp nutmeg

Ground cloves to taste

1/3 cup low-calorie margarine

1 cup cold water

Directions

Preheat the oven to 350°F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams.

In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water.

Cover the baking dish and bake for 30 minutes. Remove the cover, then bake another 15 - 20 minutes.

Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 63 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch

POTATO SALAD

Yield: 12 servings

Serving size: 1/2 cup

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=788

Online version: http://diabeticgourmet.com/recipes/html/788.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

5 cups (about 1-1/2 pound) red-skinned potatoes, cut into 3/4-inch cubes

1/4 cup reduced-fat mayonnaise

1/2 cup low-fat buttermilk

3/4 teaspoon basil

3/4 teaspoon dried thyme leaves

3/4 teaspoon dried marjoram leaves

1/8 teaspoon celery seed

1/4 teaspoon salt, or to taste (optional)

2-3 drops hot pepper sauce

1 small cucumber, peeled, seeded, and cubed

2 tablespoons chopped chives or green onions

Directions

In a small pot or very large saucepan, combine the potatoes with 1 quart of boiling water. Cover and bring to a boil again.

Reduce the heat, and boil 9 to 14 minutes. Do not overcook. Cool in a colander under cold running water. Drain well.

Meanwhile, place the mayonnaise in a large serving bowl. Slowly add the buttermilk, whisking until smooth. Stir in the basil, thyme, marjoram, celery seed, salt (if desired), and hot pepper sauce.

Stir in the cucumber and chives. Gently stir in the cooled and drained potatoes.

Serve warm, or cover and refrigerate 1 to 2 hours, or cool in the freezer for 15 to 20 minutes. Cover and refrigerate. Leftover salad will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 2 g; Sodium: 45 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1 Starch

SPICY GREENS

Yield: 4 Servings

Serving size: 1/2 cup

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange

LENTILS WITH CUMIN AND LEMON

Yield: 12 servings

Serving size: 1/4 cup

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789

Online version: http://diabeticgourmet.com/recipes/html/789.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

1 cup dried brown lentils, washed and sorted

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, minced

2 teaspoons lemon juice

1 teaspoon cumin

1/2 teaspoon salt, or to taste (optional)

1/8 teaspoon black pepper

Directions

In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.

In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.

Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch

WILD RICE SOUFFLE

Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/272.shtml

Ingredients

1/3 cup wild rice

1 cup reduced-sodium vegetable broth

1 cup fat-free milk

1/4 cup all-purpose flour

1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese

2 tablespoons finely chopped onion

1/4 cup finely chopped parsley

1/2 teaspoon paprika

1/4 - 1/2 teaspoon dried savory leaves

1/4 - 1/2 teaspoon dried thyme leaves

White pepper, to taste

3 egg yolks

3 egg whites, beaten to stiff peaks

Directions

Rinse rice under cold water and drain. Heat rice and broth to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender and stock absorbed, 45 to 55 minutes.

Mix milk and flour in medium saucepan; heat over medium-high heat, whisking constantly, to boiling. Boil, whisking constantly, until thickened. Remove from heat; add cheese and whisk until cheese is melted (sauce will be very thick). Cook slightly, stir in onion and herbs. Season to taste with white pepper.

Beat egg yolks in small bowl until thick and lemon colored, about 5 minutes; whisk into cheese mixture. Stir about 1/4 the beaten egg whites into cheese mixture; fold cheese mixture into remaining egg whites. Fold in rice.

Pour mixture into lightly greased 1-quart souffle dish. Bake at 350 degrees F. until knife inserted halfway between center and edge comes out clean, 45 to 55 minutes. Serve immediately.

Nutritional Information Per Serving: Calories: 210; Protein: 13 g; Fat: 6.5 g; Sodium: 288 mg; Cholesterol: 168 mg; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1-1/2 Meat, 1/2 Fat

Friday Recipes

Yay, Friday! Here are six recipes to help you through the weekend, including Chili Con Carne and Chicken Gyros. Enjoy!

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

Yield: 16 appetizers

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=784

Online version: http://diabeticgourmet.com/recipes/html/784.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted.

Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown.

Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

HERBED POLENTA

Yield: 4 to 6 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml

Ingredients

Olive oil cooking spray

2 green onions and tops, sliced

1 clove garlic, minced

1 teaspoon dried basil leaves

2-1/2 cups reduced-sodium vegetable, or chicken broth

3/4 cup yellow cornmeal

1/2 teaspoon salt

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.

Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.

Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.

Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat

CHICKEN GYROS

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786

Online version: http://diabeticgourmet.com/recipes/html/786.shtml

Source: The Complete Diabetes Prevention Plan

Ingredients

Sauce:

1 cup plain low-fat yogurt or light sour cream

3/4 cup peeled, seeded, finely chopped cucumber

1/2 teaspoon dried dill

Rest of ingredients:

1 pound boneless skinless chicken breast, cut into thin strips

1 teaspoon lemon pepper

1/2 teaspoon dried oregano

1/4 teaspoon garlic powder

1 tablespoon extra virgin olive oil

4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half

8 leaves romaine lettuce

2 medium-small plum tomatoes, thinly sliced

4 slices red onion, separated into rings

Directions

Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.

Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.

Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.

To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.

To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.

Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g ; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat

CHILI CON CARNE

Yield: 8 servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781

Online version: http://diabeticgourmet.com/recipes/html/781.shtml

Ingredients

Vegetable cooking spray

1 pound 95% lean ground beef

1-1/2 cups chopped onions

1 cup chopped green bell pepper

2 cloves garlic, minced

1 – 2 tablespoons chili powder

2 teaspoons dried cumin

1 teaspoon dried oregano leaves

1/4 teaspoon ground cloves

2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped

1 can (6 ounces) reduced-sodium tomato paste

3/4 cup beer or reduced-sodium beef broth

1 tablespoon packed light brown sugar

2 – 3 teaspoons unsweetened cocoa

1 can (15 ounces) red kidney beans, rinsed, drained

Salt and pepper, to taste

1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese

1/2 cup thinly sliced green onions and tops


Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.

Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.

Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.

Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat

SPICY GREENS

Yield: 4 Servings

Serving size: 1/2 cup

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange

LENTILS WITH CUMIN AND LEMON

Yield: 12 servings

Serving size: 1/4 cup

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789

Online version: http://diabeticgourmet.com/recipes/html/789.shtml

Source: The Diabetes Snack Munch Nibble Nosh Book

Ingredients

1 cup dried brown lentils, washed and sorted

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, minced

2 teaspoons lemon juice

1 teaspoon cumin

1/2 teaspoon salt, or to taste (optional)

1/8 teaspoon black pepper

Directions

In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.

In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.

Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch