It's time for another Meatless Monday. Today's offerings include Summer Soup and Eggplant and Tomato Casserole. Enjoy!
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
Showing posts with label Spinach and Sun-Dried Tomato Quesadillas. Show all posts
Showing posts with label Spinach and Sun-Dried Tomato Quesadillas. Show all posts
Monday, June 22, 2026
Monday, October 4, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Veggie Patch Soup and Meringue Tartlets with Pears and Shaved Chocolate. Enjoy!
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
SUMMER GARDEN PILAF
Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
NECTARINE AND BERRY TART
Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Notes:
A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
SUMMER GARDEN PILAF
Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
NECTARINE AND BERRY TART
Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Notes:
A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
Monday, May 10, 2021
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Veggie Patch Soup and Meringue Tartlets with Pears and Shaved Chocolate. Enjoy!
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
SUMMER GARDEN PILAF
Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
NECTARINE AND BERRY TART
Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Notes:
A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
SUMMER GARDEN PILAF
Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
NECTARINE AND BERRY TART
Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Notes:
A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
Monday, February 10, 2020
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Veggie Patch Soup and Meringue Tartlets with Pears and Shaved Chocolate. Enjoy!
Note: There's no Double-Post Monday post today. Maybe next week...
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
SUMMER GARDEN PILAF
Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
NECTARINE AND BERRY TART
Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Notes:
A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
Note: There's no Double-Post Monday post today. Maybe next week...
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
SUMMER GARDEN PILAF
Recipe Yield: Yield: 7 servings; Serving size: 3/4 cup
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-garden-pilaf
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1 cup plus 2 tablespoons (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 teaspoon dried oregano
3 cups cooked brown rice
Scant 1/2 teaspoon salt
Directions
Place the oil in a large deep nonstick skillet and preheat over medium-high heat. Add the zucchini, corn, red bell pepper, onion, and oregano. Cook, stirring frequently, for 3 to 4 minutes, just until the vegetables are crisp-tender. Periodically place a lid over the skillet if it becomes too dry. (The steam released from the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat to medium. Cook, stirring frequently, for a couple of minutes, until the mixture is heated through. Add a tablespoon or two of water if the mixture seems too dry. Serve hot.
Nutritional Information Per Serving: Calories: 140; Fat: 2.9 g; Saturated Fat: 0.4 g; Fiber: 2.7 g; Sodium: 138 mg; Protein: 3.3 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/4 Starch, 1 Vegetable, 1/2 Fat
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
NECTARINE AND BERRY TART
Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Notes:
A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
Monday, February 18, 2019
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Spinach and Sun-Dried Tomato Quesadillas and Pear Custard. Enjoy!
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
PEAR CUSTARD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pear-custard.
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g
Diabetic Exchanges: 1 Carbohydrate, 1 Fat
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
GUACAMOLE
Recipe Yield: Yield: 14 servings; Serving Size: 2 tablespoons each
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/guacamole.
Ingredients
1-1/2 cups frozen peas
1 small ripe avocado, peeled, seeded, and cut into chunks
1 tablespoon reduced-fat mayonnaise
2 teaspoons lemon juice
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 garlic clove, minced
1/2 cup mild or medium low-sodium or regular salsa
Directions
In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.
In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.
Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.
Nutritional Information Per Serving: Calories: 36; Fat: 2 g; Fiber: 2 g; Sodium: 42 mg; Cholesterol: 42 mg; Protein: 1 g; Carbohydrates: 4 g; Sugars: 2 g
Diabetic Exchanges: 1/2 Starch
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
PEAR CUSTARD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pear-custard.
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g
Diabetic Exchanges: 1 Carbohydrate, 1 Fat
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes:
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
GUACAMOLE
Recipe Yield: Yield: 14 servings; Serving Size: 2 tablespoons each
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/guacamole.
Ingredients
1-1/2 cups frozen peas
1 small ripe avocado, peeled, seeded, and cut into chunks
1 tablespoon reduced-fat mayonnaise
2 teaspoons lemon juice
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 garlic clove, minced
1/2 cup mild or medium low-sodium or regular salsa
Directions
In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.
In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.
Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.
Nutritional Information Per Serving: Calories: 36; Fat: 2 g; Fiber: 2 g; Sodium: 42 mg; Cholesterol: 42 mg; Protein: 1 g; Carbohydrates: 4 g; Sugars: 2 g
Diabetic Exchanges: 1/2 Starch
Wednesday, November 7, 2018
Wednesday Recipes
Here are six yummy recipes to help you through the day, including Good Luck Chicken Fricassee and Lemon Meringue Pie. Enjoy!
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
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; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
LEMON MERINGUE PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-meringue-pie
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.
Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Protein: 5 g; Carbohydrates: 20 g
Diabetic Exchanges: 1 starch, 2 fat
QUESADILLAS
Recipe Yield: Yield: 8 servings (2 wedges)
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipe/quesadillas
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 8-inch flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
Today's link is FROZEN BERRY ICE CREAM from Diabetes Self-Management. This yumminess can be viewed online here.
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
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; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
LEMON MERINGUE PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-meringue-pie
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.
Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Protein: 5 g; Carbohydrates: 20 g
Diabetic Exchanges: 1 starch, 2 fat
QUESADILLAS
Recipe Yield: Yield: 8 servings (2 wedges)
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipe/quesadillas
Ingredients
1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese
1 green onion, minced
1-3 tablespoons canned chopped green chilies (to taste)
4 8-inch flour tortillas
Chunky salsa, for topping or dip
Directions
In a medium bowl, toss together the cheese, green onion, and chilies; set aside.
Spray a medium skillet with nonstick cooking spray and place over medium heat.
When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.
When the cheese begins to melt, about 1 minute, fold the tortilla in half.
Continue cooking until lightly browned and crisp on both sides, about 1 minute.
Transfer to a cutting board.
Repeat with the remaining tortillas and filling.
Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.
Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch, 1 Fat
SUMMER RATATOUILLE
Recipe Yield: Yield: 4 (1 cup) servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
Today's link is FROZEN BERRY ICE CREAM from Diabetes Self-Management. This yumminess can be viewed online here.
Friday, October 26, 2018
Friday Recipes
Here are six yummy recipes to help you through the weekend, including Lemon Herb Chicken and Spinach and Sun-Dried Tomato Quesadillas. Enjoy!
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
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; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
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
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
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; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
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
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
Monday, October 8, 2018
Meatless Monday
Before jumping into today's recipes, here's something to think about: If your diabetes management plan isn't controlling your blood glucose as well as you feel it should, what should you do?
According to Diabetes Self-Management's daily tip, you need to speak with your doctor or diabetes educator to address this concern.
The tip also has a link to an article ("Blood Sugar Monitoring: When to Check and Why") as to the whens and whys to monitoring your blood sugar to best maintain your health. There are also another page with blood glucose management articles to make sure you keep on top of this important part of your health.
And now, on to today's recipes.
It's time for another Meatless Monday. Today's offerings include Whole Wheat Penne Pasta with Summer Vegetables and Pear Custard. Enjoy!
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
PEAR CUSTARD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pear-custard.
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g
Diabetic Exchanges: 1 Carbohydrate, 1 Fat
GUACAMOLE
Recipe Yield: Yield: 14 servings; Serving Size: 2 tablespoons each
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/guacamole.
Ingredients
1-1/2 cups frozen peas
1 small ripe avocado, peeled, seeded, and cut into chunks
1 tablespoon reduced-fat mayonnaise
2 teaspoons lemon juice
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 garlic clove, minced
1/2 cup mild or medium low-sodium or regular salsa
Directions
In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.
In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.
Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.
Nutritional Information Per Serving: Calories: 36; Fat: 2 g; Fiber: 2 g; Sodium: 42 mg; Cholesterol: 42 mg; Protein: 1 g; Carbohydrates: 4 g; Sugars: 2 g
Diabetic Exchanges: 1/2 Starch
According to Diabetes Self-Management's daily tip, you need to speak with your doctor or diabetes educator to address this concern.
The tip also has a link to an article ("Blood Sugar Monitoring: When to Check and Why") as to the whens and whys to monitoring your blood sugar to best maintain your health. There are also another page with blood glucose management articles to make sure you keep on top of this important part of your health.
And now, on to today's recipes.
It's time for another Meatless Monday. Today's offerings include Whole Wheat Penne Pasta with Summer Vegetables and Pear Custard. Enjoy!
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
PEAR CUSTARD
Recipe Yield: Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pear-custard.
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g
Diabetic Exchanges: 1 Carbohydrate, 1 Fat
GUACAMOLE
Recipe Yield: Yield: 14 servings; Serving Size: 2 tablespoons each
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/guacamole.
Ingredients
1-1/2 cups frozen peas
1 small ripe avocado, peeled, seeded, and cut into chunks
1 tablespoon reduced-fat mayonnaise
2 teaspoons lemon juice
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 garlic clove, minced
1/2 cup mild or medium low-sodium or regular salsa
Directions
In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.
In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.
Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.
Nutritional Information Per Serving: Calories: 36; Fat: 2 g; Fiber: 2 g; Sodium: 42 mg; Cholesterol: 42 mg; Protein: 1 g; Carbohydrates: 4 g; Sugars: 2 g
Diabetic Exchanges: 1/2 Starch
Monday, August 27, 2018
Meatless Monday
It's Meatless Monday, time to check out recipes that are both vegetarian and diabetic friendly. These six recipes fit the bill, as well as being yummy (yes, that's the unofficial "technical" term here!). Try out the Whole Wheat Penne Pasta with Summer Vegetables, the Mint-Green Tea Coolers, and finish off with the Frozen Berry Ice Cream. Any of these recipes are sure to please. Enjoy!
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 4 servings. Serving size: 1 3/4 cups.
Ingredients
6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese
Directions
Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.
Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.
Mix vegetables with pasta. Toss in feta cheese.
Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g
Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.
VEGGIE PATCH SOUP
Recipe Yield: Yield: 10 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g
Diabetic Exchanges: 1/2 Starch, 2 Vegetable
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
Friday, July 21, 2017
Friday Recipes
Yay, Friday! Here are six recipes to help you through the weekend, including Chili Con Carne and Chicken Gyros. Enjoy!
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=784
Online version: http://diabeticgourmet.com/recipes/html/784.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted.
Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown.
Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786
Online version: http://diabeticgourmet.com/recipes/html/786.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.
Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g ; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHILI CON CARNE
Yield: 8 servings (about 1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781
Online version: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
Vegetable cooking spray
1 pound 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1 – 2 tablespoons chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
1 can (6 ounces) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2 – 3 teaspoons unsweetened cocoa
1 can (15 ounces) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPICY GREENS
Yield: 4 Servings
Serving size: 1/2 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange
LENTILS WITH CUMIN AND LEMON
Yield: 12 servings
Serving size: 1/4 cup
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789
Online version: http://diabeticgourmet.com/recipes/html/789.shtml
Source: The Diabetes Snack Munch Nibble Nosh Book
Ingredients
1 cup dried brown lentils, washed and sorted
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, minced
2 teaspoons lemon juice
1 teaspoon cumin
1/2 teaspoon salt, or to taste (optional)
1/8 teaspoon black pepper
Directions
In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.
In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.
Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=784
Online version: http://diabeticgourmet.com/recipes/html/784.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted.
Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown.
Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
HERBED POLENTA
Yield: 4 to 6 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/271.shtml
Ingredients
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 teaspoon dried basil leaves
2-1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 teaspoon salt
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.
Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.
Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.
Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat
CHICKEN GYROS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786
Online version: http://diabeticgourmet.com/recipes/html/786.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.
Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g ; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHILI CON CARNE
Yield: 8 servings (about 1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=781
Online version: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
Vegetable cooking spray
1 pound 95% lean ground beef
1-1/2 cups chopped onions
1 cup chopped green bell pepper
2 cloves garlic, minced
1 – 2 tablespoons chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano leaves
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
1 can (6 ounces) reduced-sodium tomato paste
3/4 cup beer or reduced-sodium beef broth
1 tablespoon packed light brown sugar
2 – 3 teaspoons unsweetened cocoa
1 can (15 ounces) red kidney beans, rinsed, drained
Salt and pepper, to taste
1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
1/2 cup thinly sliced green onions and tops
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes. Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture. Heat to boiling; reduce heat and simmer, covered, 1 hour. Stir in beans and simmer, uncovered, to thicken, if desired. Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving: Calories: 220; Protein: 21.9 g; Fat: 3.6 g; Sodium: 224 mg; Cholesterol: 32.5 mg; Saturated Fat: 1 g; Carbohydrates: 28.7 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat
SPICY GREENS
Yield: 4 Servings
Serving size: 1/2 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/280.shtml
Ingredients
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
Directions
Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.
Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.
Nutritional Information Per Serving: Calories: 68; Protein: 2 g; Fat: 4 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat Exchange
LENTILS WITH CUMIN AND LEMON
Yield: 12 servings
Serving size: 1/4 cup
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=789
Online version: http://diabeticgourmet.com/recipes/html/789.shtml
Source: The Diabetes Snack Munch Nibble Nosh Book
Ingredients
1 cup dried brown lentils, washed and sorted
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, minced
2 teaspoons lemon juice
1 teaspoon cumin
1/2 teaspoon salt, or to taste (optional)
1/8 teaspoon black pepper
Directions
In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.
In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.
Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 54; Protein: 4 g; Sodium: 4 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch
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