Monday Recipes

More diabetic recipes that help bust the myth that if it's diabetic, it must be boring. These recipes are any but boring. Enjoy!

BLUEBERRY MELON FREEZE

This recipe can be found online at http://diabeticgourmet.com/recipes/html/1234.shtml

Yield: 8 servings
; Serving Size: 3/4 cup freeze, 1/4 cup

Ingredients

2 cups honeydew melon chunks

4 teaspoons fresh mint leaves + additional for garnish

32 ounces fat-free plain Greek-style yogurt

6 tablespoons Splenda No Calorie Sweetener, Granulated

2 cups blueberries

Directions

Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.

Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.

Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)

Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g

TACO SALAD WITH CUMIN DRESSING

Servings: 8

This can be viewed at http://diabeticgourmet.com/recipes/html/41.shtml

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups turkey, chopped and cooked

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.

While hot, sprinkle on the Parmesan cheese.

Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds.

Sprinkle chunks of turkey over the lettuce.

Add the tomato pieces and cheese.

Pour on the cumin dressing and top with tortilla chips.

Nutritional Information Per Serving: Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g ; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat

CRANBERRY WALNUT MUFFINS

The recipe starts off, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”

Yield: 8 Servings; Serving Size: 1 muffin

View Online: http://diabeticgourmet.com/recipes/html/1170.shtml

Ingredients

1-1/4 cups Splenda No Calorie Sweetener, Granulated

1-1/2 cups all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon cinnamon

2/3 cup buttermilk

1/4 cup butter, melted

2 large eggs

1 teaspoon grated orange zest

1/4 cup chopped walnuts

2/3 cup chopped fresh or frozen cranberries

Directions

Preheat oven to 375 degrees F. Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.

Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.

Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.

Spoon batter into eight muffin cups. Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.

Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g

STEWED WHITE BEANS

Yield: 4 servings

View online: http://diabeticgourmet.com/recipes/html/813.shtml

Source: Vegetarian Celebrations

Ingredients

1 Tbsp canola oil

1 cup minced onion

1/2 cup minced celery

1 (14 to 16-ounce) can crushed tomatoes

3 Tbsp light brown sugar

1 tsp paprika

1 tsp dried summer savory

2 bay leaves

1-1/4 to 2-1/2 cups canned or cooked navy beans

salt and freshly ground pepper

Directions

Heat the oil in a deep, heavy saucepan. Add the onion and celery and saute over moderate heat until they are golden. Stir in the crushed tomatoes, sugar, and seasonings.

Bring to a simmer, then stir in the beans. Add a pinch of salt and a grinding of pepper. Simmer, covered, over very low heat for 45 minutes. Taste to adjust seasonings and serve hot.

Nutritional Information Per Serving: Calories: 158; Fat: 2 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 2 Starch; 1 Very Lean Meat

VEGETARIAN SHEPHERD'S PIE

This comes from the Diabetes Self Management e-newsletter. Yield: 6 servings

To view this online, click here.

Ingredients

2 teaspoons olive oil1 cup sliced onion

1 package (16 ounces) mushrooms, quartered

1 1/4 teaspoons minced garlic, divided

1 cup sliced carrots

1 cup sliced celery

1 cup frozen green peas

1/4 cup all-purpose flour

3 cups low-sodium vegetable broth

1/4 teaspoon salt

1/4 teaspoon dried rosemary

2 medium russet potatoes, peeled and cubed

1/4 cup fat-free (skim) milk

1 tablespoon light margarine

1/4 teaspoon black pepper

Fresh rosemary (optional)

Directions

Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 3 minutes or until just begins to soften. Add mushrooms; cook and stir 5 minutes or until vegetables are tender. Add 1 teaspoon garlic; cook and stir 1 minute. Add carrots, celery, and peas; cook and stir 5 minutes or until crisp-tender.

Sprinkle flour over vegetables; cook and stir 2 minutes. Add broth, salt, and dried rosemary. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until thickened.

Meanwhile, place potatoes in medium saucepan. Add enough water to cover potatoes. Bring to a boil over high heat. Reduce heat; simmer 15 minutes or until potatoes are tender; drain.

Beat potatoes, milk, margarine, remaining 1/4 teaspoon garlic, and pepper in medium bowl with electric mixer at low speed until smooth.

Preheat broiler. Pour vegetable mixture into 2-quart casserole. Gently spread mashed potatoes over top. Broil 5 minutes or until light golden brown. Garnish with fresh rosemary.

BOURBON-GLAZED FRUIT AND NUT-STUFFED PORK ROAST

Serves 8.

View this recipe here: http://diabeticgourmet.com/recipes/html/932.shtml

Ingredients

2 pound boneless single loin pork roast

1 tablespoon dried thyme

2/3 cup bourbon

2/3 cup chicken broth

1 tablespoon molasses

1/4 cup light cream

1/4 teaspoon salt

Stuffing Ingredients:

1/2 cup pitted dates, coarsely chopped

1/4 cup dried apricots, coarsely chopped

1/4 cup pecans, finely chopped

1 clove garlic , crushed

1-1/2 teaspoons dried thyme

1 tablespoon molasses

1/4 teaspoon salt

1/4 teaspoon black pepper

Directions

Heat oven to 350 degrees F. In a medium bowl, toss together all stuffing ingredients, set aside.

In a large saucepan, combine bourbon, broth and molasses; bring to a boil, remove from heat and set aside.

Butterfly (cut lengthwise almost all the way through) the pork loin. Lay open and pat flat.

Starting the center of the opened loin, butterfly again on the left side. Butterfly again on the right hand side, lay open and pat flat. Evenly spread stuffing over loin.

Roll the loin up, like a jelly roll, and tie securely at 2-3 inch intervals with kitchen twine; place in a shallow roasting pan, sprinkle with the tablespoon of thyme and pour bourbon mixture over.

Roast 40 minutes (about 20 minutes per pound), basting occasionally with bourbon glaze, until internal temperature on a thermometer reads 145 degrees F.

Remove roast from oven; let rest about 10 minutes.

Remove pork from pan, reserving the drippings; keep warm. Add cream and 1/4 teaspoon salt to pan drippings. Cook over medium-high heat, stirring constantly, until slightly thickened.

Slice pork, removing twine as necessary, and arrange on serving platter. Serve with pan sauce.

Nutritional Information Per Serving: Calories: 262; Protein: 27 g; Fat: 9 g; Sodium: 190 mg; Cholesterol: 70 mg; Saturated Fat: 2 g; Carbohydrates: 17 g

LEMON CHICKEN WITH BROCCOLI AND GINGER

Makes 4 servings.

View this recipe here: http://diabeticgourmet.com/recipes/html/941.shtml

Ingredients

1/2 cup fat-free reduced-sodium chicken broth

3 Tbsp. fresh lemon juice

1/2 tsp. salt

1/8 tsp. ground white or black pepper

1 Tbsp. coconut oil, divided

1 lb. skinless and boneless chicken breast, cut into bite-size pieces

1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger

2 garlic cloves, chopped

1/2 cup sliced leek, white and pale green parts, 2-inch pieces

1/2 cup thinly slice red onion, in crescents

3 cups broccoli florets, cut to bite-size

1/4 cup chopped scallions, green and white parts

Directions

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute.

Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green.

Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes.

Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

Nutritional Information Per Serving: Calories: 193; Protein: 29 g; Fat: 5 g; Sodium: 452 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 8 g

Friday Recipes

Finally, Friday, which means that the weekend is practically here. Here's another batch of yummy recipes for those cooking for a diabetic – or who simply wants an excuse to try healthy recipes. Enjoy!

PUMPKIN CHEESECAKE

Yield: 12 to 14 slices

Source: "1,001 Delicious Desserts for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/21.shtml

Ingredients

3/4 cup ground reduced-fat graham crackers

3/4 cup ground gingersnap cookies

8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided

4-5 tablespoons margarine, melted

2 packages (8 ounces each) fat-free cream cheese

1 cup canned pumpkin

2 eggs

2 egg whites

2 teaspoons ground cinnamon

1 teaspoon ground cloves

1 teaspoon ground ginger

2 tablespoons cornstarch

1 cup light whipped topping

Chopped toasted pecans, as garnish

Directions

Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.

Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.

Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.

Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat

STEWED WHITE BEANS

Yield: 4 servings

View online: http://diabeticgourmet.com/recipes/html/813.shtml

Source: Vegetarian Celebrations

Ingredients

1 Tbsp canola oil

1 cup minced onion

1/2 cup minced celery

1 (14 to 16-ounce) can crushed tomatoes

3 Tbsp light brown sugar

1 tsp paprika

1 tsp dried summer savory

2 bay leaves

1-1/4 to 2-1/2 cups canned or cooked navy beans

salt and freshly ground pepper

Directions

Heat the oil in a deep, heavy saucepan. Add the onion and celery and saute over moderate heat until they are golden. Stir in the crushed tomatoes, sugar, and seasonings.

Bring to a simmer, then stir in the beans. Add a pinch of salt and a grinding of pepper. Simmer, covered, over very low heat for 45 minutes. Taste to adjust seasonings and serve hot.

Nutritional Information Per Serving: Calories: 158; Fat: 2 g; Sodium: 35 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 2 Starch; 1 Very Lean Meat

PEACHY KABOBS

Serves 8

View online: http://diabeticgourmet.com/recipes/html/815.shtml

Ingredients

1/4 pound ham, cooked, cut into 3/4-inch cubes

1 banana, cut into 1/2-inch slices

1 8 1/4-oz can pineapple chunks, drained (reserve juice)

1/4 cup peach preserves

1 tablespoon pineapple juice

Directions

Drain pineapple chunks, reserving juice.

Thread skewers evenly with ham, banana and pineapple.

In small bowl, stir together peach preserves and 1 tablespoon of reserved pineapple juice. Brush sauce over kabobs.

Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Sodium: 190 mg; Cholesterol: 5 mg; Saturated Fat: 0 g; Carbohydrates: 15 g

LEMONY SUGAR SNAP AND CHICKEN STIR-FRY

Yield: 4 servings

View online: http://diabeticgourmet.com/recipes/html/824.shtml

Source: The Eating Well Diabetes Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml

Ingredients

1 pound boneless, skinless chicken breasts, trimmed of fat

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

1/3 cup all-purpose flour

3 teaspoons extra-virgin olive oil, divided

12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings

1 (14 ounce) can reduced-sodium chicken broth

3 cloves garlic, minced

1/4 cup finely chopped fresh parsley

1 tablespoon freshly grated lemon zest

1 tablespoon lemon juice

Directions

Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)

Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.

Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.

Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.

Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat

FALAFEL PATTIES WITH YOGURT CUCUMBER SAUCE

The falafel mixture can also be shaped into 1-inch balls and cooked as the recipe directs; serve with Yogurt Cucumber Sauce as appetizers, or in pitas for sandwiches.

Yield: 4 servings (2 each)

View Online: http://diabeticgourmet.com/recipes/html/845.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

1 package (6 ounces) falafel mix

1/2 cup shredded carrots

1/4 cup sunflower kernels

2 tablespoons thinly sliced green onions and tops

Vegetable cooking spray

Yogurt Cucumber Sauce (recipe follows)

Directions

Prepare falafel mix with water according to package directions; mix in carrots, sunflower kernels, and green onions. Shape mixture into 8 patties about 1/2 inch thick.

Spray large skillet with cooking spray; heat over medium heat until hot. Place patties in skillet and spray tops with cooking spray; cook until browned, 4 to 5 minutes on each side. Serve with Yogurt Cucumber Sauce (below).

YOGURT CUCUMBER SAUCE

While this is originally part of the Falafel Patties recipe, this sauce can be used to top any number of foods - burgers (any kind), salads, you name it. Yield: Makes about 1-1/3 cups

Ingredients

1 cup plain fat-free yogurt

1 cup shredded, or chopped, cucumber

1/2 teaspoon dried dill weed

1/2 teaspoon dried mint leaves

Salt and white pepper, to taste

Directions

Mix yogurt, cucumber, and herbs. Season to taste with salt and white pepper.

Nutritional Information Per Serving: Calories: 255; Protein: 11.7 g; Fat: 7.7 g; Sodium: 586 mg; Cholesterol: 1 mg; Carbohydrates: 28.6 g; Exchanges: 2 Bread/Starch, 1 Meat, 1 Fat