I'm realize that I've been MIA with this blog, but will try working it again. In the meatime, it's Meatless Monday. Today's diabetic-friendly vegetarian recipes include Vegetable and Bean Soup and Simple Veggie Skewers. Enjoy!
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at http://diabeticgourmet.com/recipes/html/157.shtml
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable 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
3 tablespoon olive oil
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.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
Showing posts with label Spinach Feta and Grape Tomato Omelet. Show all posts
Showing posts with label Spinach Feta and Grape Tomato Omelet. Show all posts
Monday, July 3, 2023
Monday, October 14, 2019
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Simple Veggie Skewers and Lemon Chiffon Pie. (Yum!) Enjoy!
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at http://diabeticgourmet.com/recipes/html/157.shtml
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable 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
3 tablespoon olive oil
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.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at http://diabeticgourmet.com/recipes/html/157.shtml
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable 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
3 tablespoon olive oil
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.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
Monday, July 8, 2019
Meatless Monday
It's time for another Meatless Monday. Here are six yummy diabetic and vegetarian recipes to help you start off your week, including Easy Vegan Tempeh Chili and a Chocolate Filled Cake Roll. (Do I have your attention yet?) Enjoy!
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
GARDEN VEGETABLE AND TEMPEH SAUTE
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
GARDEN VEGETABLE AND TEMPEH SAUTE
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Monday, June 3, 2019
Meatless Monday
You may be aware that diabetes can be rough on various parts of your body, including your heart and circulatory system. This is why regular doctors' visits and keeping up on your meds and eating right are so important.
Okay, so what if you're concerned that you might have heart failure? What symptoms should you look for? According to a health tip from Diabetes Self-Management, some of the symptoms of heart failure to look out for are "(f)atigue, shortness of breath, a cough that produces a frothy discharge, and swollen legs and ankles...," all of which should send you to see your doctor (or one specializing in diabetes) as soon as possible. The tip also mentions that there are "a variety of treatments are available for heart failure."
To read the entire tip, go to https://www.diabetesselfmanagement.com/tips/im-concerned-that-i-may-have-heart-failure-what-symptoms-should-i-look-out-for/. Also, to learn more about heart failure, go to https://www.diabetesselfmanagement.com/blog/tips-managing-congestive-heart-failure/.
Okay, and now on to the good stuff - the recipes. (That's why you're here, right?)
It's time for another Meatless Monday. Today's recipes include Teriyaki Tofu Kabobs and Spinach, Feta, and Grape Tomato Omelet. Enjoy!
DUTCH APPLE PIE
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/50.shtml
Ingredients
1/4 cup flour
1/2 cup quick cooking oats
1/2 teaspoon cinnamon
5 cup sliced baking apples
Sweetener equal to 1/2 cup sugar
1/2 cup unsweetened frozen apple juice concentrate
Pie crust for 1 crust pie
Topping:
1/4 cup flour
1/2 cup quick cooking oats
Sweetener to equal 1/2 cup brown sugar
1 teaspoon cinnamon
1 package sugarfree instant vanilla pudding mix
1/2 cup butter or margarine
Directions
Mix flour, oats, cinnamon, and sweetener with a fork.
Pour over sliced apples and mix well.
Pour apple juice over top of apples and mix well again.
Put apple mixture in pie crust; set aside.
For topping:
Mix dry ingredients with fork.
Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.
Bake at 400 degrees for 45-55 minutes.
Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
Okay, so what if you're concerned that you might have heart failure? What symptoms should you look for? According to a health tip from Diabetes Self-Management, some of the symptoms of heart failure to look out for are "(f)atigue, shortness of breath, a cough that produces a frothy discharge, and swollen legs and ankles...," all of which should send you to see your doctor (or one specializing in diabetes) as soon as possible. The tip also mentions that there are "a variety of treatments are available for heart failure."
To read the entire tip, go to https://www.diabetesselfmanagement.com/tips/im-concerned-that-i-may-have-heart-failure-what-symptoms-should-i-look-out-for/. Also, to learn more about heart failure, go to https://www.diabetesselfmanagement.com/blog/tips-managing-congestive-heart-failure/.
Okay, and now on to the good stuff - the recipes. (That's why you're here, right?)
It's time for another Meatless Monday. Today's recipes include Teriyaki Tofu Kabobs and Spinach, Feta, and Grape Tomato Omelet. Enjoy!
DUTCH APPLE PIE
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/50.shtml
Ingredients
1/4 cup flour
1/2 cup quick cooking oats
1/2 teaspoon cinnamon
5 cup sliced baking apples
Sweetener equal to 1/2 cup sugar
1/2 cup unsweetened frozen apple juice concentrate
Pie crust for 1 crust pie
Topping:
1/4 cup flour
1/2 cup quick cooking oats
Sweetener to equal 1/2 cup brown sugar
1 teaspoon cinnamon
1 package sugarfree instant vanilla pudding mix
1/2 cup butter or margarine
Directions
Mix flour, oats, cinnamon, and sweetener with a fork.
Pour over sliced apples and mix well.
Pour apple juice over top of apples and mix well again.
Put apple mixture in pie crust; set aside.
For topping:
Mix dry ingredients with fork.
Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.
Bake at 400 degrees for 45-55 minutes.
Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
Monday, April 8, 2019
Meatless Monday
It's time for another Meatless Monday. Here are today's six vegetarian diabetic recipes to try out, including Garden Vegetable and Tempeh Saute and Chocolate Filled Cake Roll. Enjoy!
Enjoy!
GREEN BEANS WITH MUSHROOMS
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss. Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
GARDEN VEGETABLE AND TEMPEH SAUTE
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
Enjoy!
GREEN BEANS WITH MUSHROOMS
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss. Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
GARDEN VEGETABLE AND TEMPEH SAUTE
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
Thursday, October 13, 2016
Thursday Recipes
Enjoy!
STRAWBERRY CHEESECAKE
Servings: 10
View recipe: http://diabeticgourmet.com/recipes/html/66.shtml
Ingredients
24 ounces cream cheese
4 eggs
1 cup strawberry pourable fruit
2 teaspoons vanilla
1 cup sour cream
1 teaspoon vanilla
1 cup sour cream
1/4 teaspoon salt
Strawberries, sliced
Directions
Preheat oven to 325 degrees F.
Beat softened cream cheese in large bowl until creamy.
Blend in pourable fruit, vanilla, and salt.
Add eggs, one at a time, beating well after each addition.
Pour into greased 9" springform pan.
Bake for 50 minutes.
Combine sour cream and vanilla; mix well.
Carefully spoon over warm cheesecake.
Bake another 10 minutes, or until just set.
Turn oven off and leave cheesecake in oven, with door closed for 30 minutes.
Transfer to wire rack and loosen cheesecake from rim of pan.
Cool overnight.
Just before serving, garnish with sliced strawberries.
Nutritional Information Per Serving: Calories: 379; Protein: 8 g; Fat: 31 g; Sodium: 313 mg; Cholesterol: 170 mg; Carbohydrates: 18 g; Exchanges: 1 medium-fat meat; 5 fat; 1-1/4 fruit
HONEY ALMOND CUSTARD
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/75.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=75
Ingredients
Vegetable oil spray
2 cups fat-free milk
Egg substitute equivalent to 3 eggs
1/4 cup honey
2 teaspoons vanilla extract
1/4 teaspoon almond extract
1/8 teaspoon salt
Directions
Preheat oven to 350 degrees F. Spray six, 6-ounce ovenproof custard cups with vegetable oil spray.
Heat milk in a small saucepan over medium-high heat until very hot but not boiling, stirring constantly. Remove from heat.
In a medium bowl, gently whisk together remaining ingredients, then gently whisk in milk (don't create foam). Pour mixture into custard cups.
Place cups in large baking pan and pour hot tap water into pan to a depth of 1 inch.
Bake, uncovered, for 30 to 40 minutes, or until knife, inserted halfway between cup and center of custard comes out clean (center won't be firm).
Nutritional Information Per Serving: Calories: 103; Protein: 7 g; Fat: 1 g; Carbohydrates: 16 g; Exchanges: 1 Nonfat Milk; 1/2 Bread/Starch
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/805.shtml
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell.
Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving: Calories: 291; Protein: 7 g; Fat: 13 g; Sodium: 313 mg; Cholesterol: 28 mg; Dietary Fiber: 3 g; Sugars: 17 g; Carbohydrates: 38 g; Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
CHICKEN MARSALA
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/98.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=98
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Protein: 21 g; Fat: 9.1 g; Sodium: 106 mg; Carbohydrates: 9.1 g; Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine 1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
STRAWBERRY CHEESECAKE
Servings: 10
View recipe: http://diabeticgourmet.com/recipes/html/66.shtml
Ingredients
24 ounces cream cheese
4 eggs
1 cup strawberry pourable fruit
2 teaspoons vanilla
1 cup sour cream
1 teaspoon vanilla
1 cup sour cream
1/4 teaspoon salt
Strawberries, sliced
Directions
Preheat oven to 325 degrees F.
Beat softened cream cheese in large bowl until creamy.
Blend in pourable fruit, vanilla, and salt.
Add eggs, one at a time, beating well after each addition.
Pour into greased 9" springform pan.
Bake for 50 minutes.
Combine sour cream and vanilla; mix well.
Carefully spoon over warm cheesecake.
Bake another 10 minutes, or until just set.
Turn oven off and leave cheesecake in oven, with door closed for 30 minutes.
Transfer to wire rack and loosen cheesecake from rim of pan.
Cool overnight.
Just before serving, garnish with sliced strawberries.
Nutritional Information Per Serving: Calories: 379; Protein: 8 g; Fat: 31 g; Sodium: 313 mg; Cholesterol: 170 mg; Carbohydrates: 18 g; Exchanges: 1 medium-fat meat; 5 fat; 1-1/4 fruit
HONEY ALMOND CUSTARD
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/75.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=75
Ingredients
Vegetable oil spray
2 cups fat-free milk
Egg substitute equivalent to 3 eggs
1/4 cup honey
2 teaspoons vanilla extract
1/4 teaspoon almond extract
1/8 teaspoon salt
Directions
Preheat oven to 350 degrees F. Spray six, 6-ounce ovenproof custard cups with vegetable oil spray.
Heat milk in a small saucepan over medium-high heat until very hot but not boiling, stirring constantly. Remove from heat.
In a medium bowl, gently whisk together remaining ingredients, then gently whisk in milk (don't create foam). Pour mixture into custard cups.
Place cups in large baking pan and pour hot tap water into pan to a depth of 1 inch.
Bake, uncovered, for 30 to 40 minutes, or until knife, inserted halfway between cup and center of custard comes out clean (center won't be firm).
Nutritional Information Per Serving: Calories: 103; Protein: 7 g; Fat: 1 g; Carbohydrates: 16 g; Exchanges: 1 Nonfat Milk; 1/2 Bread/Starch
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/805.shtml
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell.
Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving: Calories: 291; Protein: 7 g; Fat: 13 g; Sodium: 313 mg; Cholesterol: 28 mg; Dietary Fiber: 3 g; Sugars: 17 g; Carbohydrates: 38 g; Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
CHICKEN MARSALA
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/98.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=98
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Protein: 21 g; Fat: 9.1 g; Sodium: 106 mg; Carbohydrates: 9.1 g; Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine 1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
Monday, October 10, 2016
Meatless Monday
Since it's Monday - which means Meatless Monday - here are today's six vegetarian diabetic recipes. Enjoy!
ASPARAGUS WITH RED PEPPER SAUCE
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/65.shtml
Ingredients
1/2 pound asparagus stalks
1-1/2 large large red peppers
1-3/4 tablespoons olive oil
1/2 tablespoon balsamic vinegar
1/4 teaspoon fresh thyme leaves
Salt & pepper
Directions
Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, until fork tender.
Drain under cold water and set the stalks aside.
Broil the peppers on all sides until lightly scorched.
Place the cooked peppers in a paper bag for 10 minutes.
Remove the peppers and peel off the skin.
Cut open the peppers and remove the stem, seeds and white flesh.
Puree the peppers in the food processor.
Mix in the olive oil, balsamic vinegar and thyme.
Taste for seasoning and add salt and pepper if desired.
Place equal amount of the puree on 2 serving dishes.
Top with equal amounts of asparagus.
Nutritional Information Per Serving: Calories: 73; Protein: 3 g; Fat: 3 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
LEMONY ANGEL HAIR TOSS
Makes 8 servings.
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/795.shtml
Ingredients
1 box Dreamfields Angel Hair
1/3 cup olive oil
1/3 cup fresh lemon juice
1/4 teaspoon salt
2 cups packed baby arugula
2 cups halved cherry and/or grape tomatoes, assorted colors if possible
1/3 cup freshly shredded Parmesan cheese
1/3 cup toasted pine nuts (optional)
Salt and pepper (optional)
Directions
Cook pasta according to package directions. Drain; rinse in cold water or in ice water until completely cooled and drain well.
Meanwhile, in small bowl, whisk together olive oil, lemon juice and salt. Toss with pasta.
Add arugula, tomatoes and cheese to pasta. Toss gently to combine. Sprinkle with pine nuts and season with salt and pepper, if desired. Serve at room temperature or chilled.
Nutritional Information Per Serving: Calories: 262; Protein: 8 g; Fat: 11 g; Sodium: 143 mg; Cholesterol: 2 mg; Dietary Fiber: 5 g; Carbohydrates 37g
GARDEN VEGETABLE AND TEMPEH SAUTE
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
BROILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
View Online: http://diabeticgourmet.com/recipes/html/888.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
ASPARAGUS WITH RED PEPPER SAUCE
Servings: 2
View recipe: http://diabeticgourmet.com/recipes/html/65.shtml
Ingredients
1/2 pound asparagus stalks
1-1/2 large large red peppers
1-3/4 tablespoons olive oil
1/2 tablespoon balsamic vinegar
1/4 teaspoon fresh thyme leaves
Salt & pepper
Directions
Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, until fork tender.
Drain under cold water and set the stalks aside.
Broil the peppers on all sides until lightly scorched.
Place the cooked peppers in a paper bag for 10 minutes.
Remove the peppers and peel off the skin.
Cut open the peppers and remove the stem, seeds and white flesh.
Puree the peppers in the food processor.
Mix in the olive oil, balsamic vinegar and thyme.
Taste for seasoning and add salt and pepper if desired.
Place equal amount of the puree on 2 serving dishes.
Top with equal amounts of asparagus.
Nutritional Information Per Serving: Calories: 73; Protein: 3 g; Fat: 3 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
LEMONY ANGEL HAIR TOSS
Makes 8 servings.
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/795.shtml
Ingredients
1 box Dreamfields Angel Hair
1/3 cup olive oil
1/3 cup fresh lemon juice
1/4 teaspoon salt
2 cups packed baby arugula
2 cups halved cherry and/or grape tomatoes, assorted colors if possible
1/3 cup freshly shredded Parmesan cheese
1/3 cup toasted pine nuts (optional)
Salt and pepper (optional)
Directions
Cook pasta according to package directions. Drain; rinse in cold water or in ice water until completely cooled and drain well.
Meanwhile, in small bowl, whisk together olive oil, lemon juice and salt. Toss with pasta.
Add arugula, tomatoes and cheese to pasta. Toss gently to combine. Sprinkle with pine nuts and season with salt and pepper, if desired. Serve at room temperature or chilled.
Nutritional Information Per Serving: Calories: 262; Protein: 8 g; Fat: 11 g; Sodium: 143 mg; Cholesterol: 2 mg; Dietary Fiber: 5 g; Carbohydrates 37g
GARDEN VEGETABLE AND TEMPEH SAUTE
Yield: 4 servings
Source: 1,001 Delicious Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/657.shtml
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
SPINACH, FETA AND GRAPE TOMATO OMELET
Find this recipe at: http://diabeticgourmet.com/recipes/html/1222.shtml
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
BROILED TOMATOES PARMESAN
Yield: 4 Servings (1/2 tomato)
View Online: http://diabeticgourmet.com/recipes/html/888.shtml
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 medium ripe tomatoes (12 to 14 ounces total)
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
1 tablespoon freshly grated Parmesan cheese (preferably imported)
Directions
Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.
Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 3 g; Sodium: 62 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 1/2 Fat
Friday, June 24, 2016
Friday Recipes
Finally, Friday! Here are six diabetic recipes to help you through the weekend. Enjoy!
SESAME SOBA NOODLES
Serves: 6
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/282.shtml
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; Protein: 5 g; Fat: 3 g; Sodium: 136 mg; Cholesterol: 0 mg; Carbohydrates: 27 g; Exchanges: 2 Starch/Bread
GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turningit once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information (Per Serving): Calories: 170; Protein: 27 g; Sodium: 390 mg; Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g
LEMON HERB CHICKEN
Yield: 6 servings
Print: http://diabeticgourmet.com/recipes/html/756.shtml
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information (Per Serving): Calories: 175; Protein: 21 g; Sodium: 76 mg; Fat: 13 g; Dietary Fiber: 0 g; Carbohydrates: 0.5 g; Exchanges: 3 Lean Meat, 2 Fat
GLORIA'S LIMELIGHT ROAST CHICKEN
This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”
Servings: 6
Source: MealLeaniYUMM!
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml
Ingredients
3 1/2 lb. (1.6 kg) whole chicken
Salt & freshly ground pepper, to taste
1 tsp. dried basil
3 limes
1 or 2 stalks celery, cut into chunks
1/4 c. chopped parsley or coriander (cilantro)
Directions
Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.
Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.
Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen
View online with photo: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups (2oz) loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup (2 oz/60 g) reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet.
Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g ; Carbohydrates: 5 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes. To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SESAME SOBA NOODLES
Serves: 6
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/282.shtml
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; Protein: 5 g; Fat: 3 g; Sodium: 136 mg; Cholesterol: 0 mg; Carbohydrates: 27 g; Exchanges: 2 Starch/Bread
GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turningit once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information (Per Serving): Calories: 170; Protein: 27 g; Sodium: 390 mg; Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g
LEMON HERB CHICKEN
Yield: 6 servings
Print: http://diabeticgourmet.com/recipes/html/756.shtml
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information (Per Serving): Calories: 175; Protein: 21 g; Sodium: 76 mg; Fat: 13 g; Dietary Fiber: 0 g; Carbohydrates: 0.5 g; Exchanges: 3 Lean Meat, 2 Fat
GLORIA'S LIMELIGHT ROAST CHICKEN
This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”
Servings: 6
Source: MealLeaniYUMM!
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml
Ingredients
3 1/2 lb. (1.6 kg) whole chicken
Salt & freshly ground pepper, to taste
1 tsp. dried basil
3 limes
1 or 2 stalks celery, cut into chunks
1/4 c. chopped parsley or coriander (cilantro)
Directions
Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.
Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.
Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen
View online with photo: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups (2oz) loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup (2 oz/60 g) reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet.
Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g ; Carbohydrates: 5 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes. To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
Thursday, September 10, 2015
Thursday Recipes - and an Article
An article from The Diabetic News, titled ”New Metformin Could Help 40-percent of Diabetes Patients That Currently Can't Take Metformin,” tells of a study by researchers at the University of North Carolina School of Medicine dealing with metformin and newly diagnosed patients. To read the article in its entirety, go to http://thediabeticnews.com/new-metformin-diabetes/.
And now for today's six recipes. Enjoy!
CHICKEN AND BROCCOLI CASSEROLE
Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Online: http://diabeticgourmet.com/recipes/html/602.shtml
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information (Per Serving): Calories: 257; Protein: 18 g; Sodium: 795 mg; Cholesterol: 45 mg; Fat: 9 g; Carbohydrates: 26 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
BAKED APPLES WITH RAISINS
Servings: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/159.shtml
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.
Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg ; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
SALSA BEAN DIP
Yield: 14 servings
Serving size: 2 tablespoons
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/733.shtml
Ingredients
3/4 cup mild or medium thick and chunky salsa
1 (19 ounce) can cannellini beans, rinsed and drained
1 teaspoon lemon juice
1 teaspoon dark brown chili powder (or to taste)
1 teaspoon ground cumin
1/8 teaspoon salt
Directions
Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.
In the bowl, mash the beans slightly with a fork.
Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined. Transfer to a serving bowl.
Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 36; Protein: 2 g; Sodium: 74 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 0 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch
FRIJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/730.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes
Made with Canola Oil from the American Diabetes Association
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
CHOCOLATE CHERRY TARTS
Servings: 24
Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml
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; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
And now for today's six recipes. Enjoy!
CHICKEN AND BROCCOLI CASSEROLE
Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Online: http://diabeticgourmet.com/recipes/html/602.shtml
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information (Per Serving): Calories: 257; Protein: 18 g; Sodium: 795 mg; Cholesterol: 45 mg; Fat: 9 g; Carbohydrates: 26 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
BAKED APPLES WITH RAISINS
Servings: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/159.shtml
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.
Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg ; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit
SALSA BEAN DIP
Yield: 14 servings
Serving size: 2 tablespoons
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/733.shtml
Ingredients
3/4 cup mild or medium thick and chunky salsa
1 (19 ounce) can cannellini beans, rinsed and drained
1 teaspoon lemon juice
1 teaspoon dark brown chili powder (or to taste)
1 teaspoon ground cumin
1/8 teaspoon salt
Directions
Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.
In the bowl, mash the beans slightly with a fork.
Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined. Transfer to a serving bowl.
Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 36; Protein: 2 g; Sodium: 74 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 0 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch
FRIJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/730.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes
Made with Canola Oil from the American Diabetes Association
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g
CHOCOLATE CHERRY TARTS
Servings: 24
Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml
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; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
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