It's finally the end of December; only one day left of 2021. Here are six recipes to help you through the day, including Turkey Meatloaf, Pumpkin Pancakes with Hot Cider Syrup, and Strawberry Panna Cottas. Enjoy!
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
Showing posts with label Strawberry Panna Cottas. Show all posts
Showing posts with label Strawberry Panna Cottas. Show all posts
Thursday, December 30, 2021
Wednesday, March 17, 2021
Wednesday Recipes
Here we are, half-way through the week. Only a few more days...
Here are six recipes to help you through the day, including Chicken Gumbo Soup and Strawberry Panna Cottas. Enjoy!
DEEP, DARK AND STOUT CHILI
This recipe begins, “Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.”
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
EASY SLOW-COOKER CHICKEN AL PASTOR TACOS
This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."
Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.
Ingredients
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 cup thinly sliced yellow onion
1 medium red bell pepper, cut in thin strips
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
20 oz boneless skinless chicken thighs
1 can (8 oz) pineapple tidbits in juice, drained
1 1/4 cups shredded green cabbage
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/4 cup sliced green onions
1/4 cup loosely packed fresh cilantro leaves
Lime wedges
Preparation
In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.
In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.
Pour drained pineapple over chicken. Cover; cook on Low heat setting 3 1/2 to 4 1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).
Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.
Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.
Expert Tips
Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.
Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.
Nutrition: 10 servings (1 taco each)
1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g
% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%
Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 1
CHICKEN GUMBO SOUP
Serving size: 1 cup
Recipe Yield: Yield: 6 servings
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup.
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
Here are six recipes to help you through the day, including Chicken Gumbo Soup and Strawberry Panna Cottas. Enjoy!
DEEP, DARK AND STOUT CHILI
This recipe begins, “Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.”
Recipe Yield: Yield: 8 servings. Serving size: 1-1/3 cups chili.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipes/deep-dark-and-stout-chili
Ingredients
2 Tbsp canola oil
1-1/2 lb extra lean ground beef (or 1 lb extra lean ground beef and 15-oz can kidney beans, rinsed and drained)
2 cups diced green bell peppers
1 cup diced red onion
3 cans (14.5 oz each) no-salt-added stewed tomatoes
1 bottle (12 oz) dark stout beer
3 Tbsp chili powder
1-1/2 Tbsp ground cumin
1-1/2 Tbsp smoked paprika (optional)
1 Tbsp sodium-free beef bouillon granules
1 tsp salt
Toppings:
1/2 cup chopped fresh cilantro leaves
1/2 cup finely chopped red onion
1 medium lime, cut into 6 wedges
Directions
Heat 1 Tbsp canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently.
Meanwhile, in a saute pan heat remaining 1 Tbsp canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.
Serve chili with choice of toppings placed in three small bowls.
Nutritional Information Per Serving: Calories: 240; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 5 g; Sodium: 480 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 18 g
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
EASY SLOW-COOKER CHICKEN AL PASTOR TACOS
This comes from Old El Paso, and begins, "Get ready to add a new recipe to your list of slow-cooker favorites! This easy dinner uses tender chicken thighs and canned pineapple for a fun riff on al Pastor that the whole family will love."
Prep Time: 25 minutes; Total Time: 3 hours 55 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/easy-slow-cooker-chicken-al-pastor-tacos.
Ingredients
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 cup thinly sliced yellow onion
1 medium red bell pepper, cut in thin strips
1 package (0.85 oz) Old El Paso™ Al Pastor Taco Seasoning Mix
20 oz boneless skinless chicken thighs
1 can (8 oz) pineapple tidbits in juice, drained
1 1/4 cups shredded green cabbage
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Monterey Jack Cheese (4 oz)
1/4 cup sliced green onions
1/4 cup loosely packed fresh cilantro leaves
Lime wedges
Preparation
In large bowl, mix 1 tablespoon of the vegetable oil, the salt, cumin and pepper. Add yellow onion and bell pepper; toss to coat. Spray oval 5-quart slow cooker with cooking spray. Spread vegetable mixture in bottom of slow cooker.
In same bowl, mix remaining tablespoon of vegetable oil and the taco seasoning mix. Add chicken; turn to coat. Place chicken in single layer over vegetables.
Pour drained pineapple over chicken. Cover; cook on Low heat setting 3 1/2 to 4 1/2 hours, until chicken is cooked through and easy to shred (at least 165°F).
Drain chicken and vegetables, reserving 1/4 cup cooking liquid; discard remaining cooking liquid. Shred chicken with two forks; return to slow cooker, and toss shredded chicken and vegetables in reserved cooking liquid to coat.
Divide cabbage among heated taco shells; top with chicken and vegetables, cheese, green onions and cilantro. Serve with lime wedges.
Expert Tips
Boneless skinless chicken thighs are not only more flavorful than breasts—they also stay more tender with longer cooking.
Shredded iceberg lettuce makes a nice substitute for the shredded cabbage.
Nutrition: 10 servings (1 taco each)
1 Taco Calories 230 (Calories from Fat 100); Total Fat 12g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 65mg; Sodium 420mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 15g
% Daily Value: Vitamin A 8%; Vitamin C 20%; Calcium 10%; Iron 6%
Exchanges: 1 Starch, 2 Very Lean Meat, 2 Fat
Carbohydrate Choice: 1
CHICKEN GUMBO SOUP
Serving size: 1 cup
Recipe Yield: Yield: 6 servings
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup.
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
Wednesday, February 10, 2021
Desserts
There was a time, years ago, when I thought desserts were not diabetic friendly. But that's so not true. Granted, like everything else, you have to approach desserts with the idea of moderation in mind. We're talking one piece of pie (and no, that one piece of pie should not be the entire 9-inch pie!), etc.
With that in mind, here are six yummy dessert recipes to add a little nice to your week, including Peach Melba and Old-Fashioned Baked Custard. Enjoy!
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/meringue-cookies.
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: 1/2 Other Carbohydrate
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba.
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4; Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
With that in mind, here are six yummy dessert recipes to add a little nice to your week, including Peach Melba and Old-Fashioned Baked Custard. Enjoy!
CHOCOLATE COFFEE TIRAMISU
Recipe Yield: Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
GRANNY SMITH APPLE TART
Recipe Yield: Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/granny-smith-apple-tart.
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
MERINGUE COOKIES
Recipe Yield: Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Title: The New Family Cookbook For People with Diabetes
You can view this online at https://diabeticgourmet.com/diabetic-recipes/meringue-cookies.
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F. Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets.Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: Calories: 46; Fat: 2 g; Sodium: 18 mg; Protein: 1 g; Carbohydrates: 7 g; Sugars: 6 g
Diabetic Exchanges: 1/2 Other Carbohydrate
PEACH MELBA
Recipe Yield: Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/peach-melba.
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish.
Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112; Fat: 3 g; Sodium: 50 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fruit, 1 Milk
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4; Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this inline at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard.
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
Wednesday, December 30, 2020
Wednesday Recipes
Do you know what day it is? It's Hump Day (otherwise known as Wednesday). Here are six recipes to help you through the day, including Turkey Meatloaf, Pumpkin Pancakes with Hot Cider Syrup, and Strawberry Panna Cottas. Enjoy!
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
Friday, November 6, 2020
Friday Recipes
It's finally Friday. Here are six recipes to help you through the weekend, including Light Sour Cream Chicken Enchiladas and Beef Tacos with Mango Salsa. Enjoy!
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 m; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
View this online at https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.
Ingredients
Brownie Ingredients:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting Ingredients:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 m; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
View this online at https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.
Ingredients
Brownie Ingredients:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting Ingredients:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
Wednesday, September 2, 2020
Desserts
I want something snacky!
Who hasn't said (or, at least, thought) that at least once or twice? Even if you (or someone you love) are diabetic, you still might want something snacky once in a while. But is it safe to have dessert?
Well, these desserts are diabetic-friendly, at least in moderation. Check out the Tangy Coconut Tartlets, the Cinnamon Pumpkin Torte, and the rest of today's post. Enjoy!
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons.
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
TANGY COCONUT TARTLETS
Recipe Yield: Yield: 24 servingsServing Size: 1 tartlet
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-coconut-tartlets.
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F (200 degrees C). Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F (200 degrees C) oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Fat: 1.5 g; Saturated Fat: 1.5 g; Sodium: 85 mg; Protein: 2 g; Carbohydrates: 14 g; Sugars: 7 g
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts.”
Recipe Yield: Yield: 48 servingsServing size: 1 biscotti
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CINNAMON PUMPKIN TORTE
Recipe Yield: 24 Servings
Source: Magic Herbs
Book Title: Magic Herbs
Ingredients
Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon
Directions
Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.
Set aside 1 cup of yellow cake mix for topping.
Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.
Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.
Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.
Bake 40 to 45 minutes.
Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Bread/Starch; 1 Vegetable
Who hasn't said (or, at least, thought) that at least once or twice? Even if you (or someone you love) are diabetic, you still might want something snacky once in a while. But is it safe to have dessert?
Well, these desserts are diabetic-friendly, at least in moderation. Check out the Tangy Coconut Tartlets, the Cinnamon Pumpkin Torte, and the rest of today's post. Enjoy!
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons.
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
TANGY COCONUT TARTLETS
Recipe Yield: Yield: 24 servingsServing Size: 1 tartlet
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/tangy-coconut-tartlets.
Ingredients
1-1/2 cups sweetened flaked coconut
1/4 cup Splenda No Calorie Sweetener, Granulated
3/4 cup all-purpose flour
2 teaspoons vanilla extract
2 egg whites
1 (3.4 ounce) package instant lemon pudding mix
2 cups nonfat milk
1 (8 ounce) tub fat free frozen whipped topping, thawed
1 tablespoon unsweetened flaked coconut, toasted
Directions
Preheat oven to 400 degrees F (200 degrees C). Lightly grease 24 mini muffin cups.
In a mixing bowl, combine 1 1/2 cups coconut, Splenda Granulated Sweetener, flour, vanilla and egg whites; stir well. Divide mixture evenly among the prepared mini muffin cups, pressing mixture into bottom and up sides of muffin cups.
Bake in the preheated 400 degree F (200 degrees C) oven until the edges are browned. Cool 2 minutes in the muffin tins on a wire rack. Remove from tins and cool completely on a wire rack.
Prepare lemon pudding mix according to package instructions using the milk. Spoon lemon mixture into each macaroon tartlet shell. Top with 2 teaspoons of whipped topping sprinkled with a pinch of toasted coconut.
Nutritional Information Per Serving: Calories: 80; Fat: 1.5 g; Saturated Fat: 1.5 g; Sodium: 85 mg; Protein: 2 g; Carbohydrates: 14 g; Sugars: 7 g
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts.”
Recipe Yield: Yield: 48 servingsServing size: 1 biscotti
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CINNAMON PUMPKIN TORTE
Recipe Yield: 24 Servings
Source: Magic Herbs
Book Title: Magic Herbs
Ingredients
Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon
Directions
Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.
Set aside 1 cup of yellow cake mix for topping.
Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.
Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.
Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.
Bake 40 to 45 minutes.
Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Bread/Starch; 1 Vegetable
Tuesday, August 25, 2020
Tuesday Recipes
If anyone has wondered whether diabetic food can taste good, today's post should help settle that. These yummy recipes include Beef Tacos with Mango Salsa (as a nod to Taco Tuesday) and Strawberry Panna Cottas. Enjoy!
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
ROASTED POTATOES, CHICKEN, AND CHEESE
Yield: 4 serving; Serving size: 1-3/4 cups
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-chicken-and-cheese.
Ingredients
Nonstick cooking spray
4 large red potatoes, scrubbed and quartered
Black pepper to taste
2 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon Italian seasoning
1/4 cup fat-free Parmesan cheese, shredded
2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
1/4 cup balsamic vinegar
1/4 cup water
Directions
Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.
Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.
Nutritional Information Per Serving: Calories: 267; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Protein: 20 g; Carbohydrates: 29 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
BEEF TACOS WITH MANGO SALSA
This comes from Old El Paso, and begins, "Family taco night gets a summery twist with this easy beef taco topped with Monterey Jack cheese, shredded red cabbage and a fresh mango, red onion salsa."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings.
To view this online, go to https://www.oldelpaso.com/recipes/beef-tacos-with-mango-salsa.
Ingredient
1 ripe medium mango, seed removed, peeled and diced (about 1 cup)
2 tablespoons chopped red onion
1 tablespoon lime juice
1 teaspoon honey
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 1/4 cups Old El Paso™ Shredded Monterey Jack Cheese (5 oz)
1 1/4 cups shredded red cabbage
2 tablespoons chopped fresh cilantro leaves
Preparation
In small bowl, mix mango, red onion, lime juice and honey. Set aside.
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warmed beef mixture among heated taco shells. Top with cheese, cabbage, mango salsa and cilantro.
Expert Tips
No red cabbage? Use shredded green cabbage. If shredded cabbage has larger pieces, chop into smaller, more bite-size pieces.
To peel a mango, first stand the fruit on its end, and use a knife to cut straight down on either side, avoiding the large seed in the middle. Slice horizontally and crosswise on the flesh to make diced mango. To save time, purchase already peeled and sliced mango.
Nutrition: 1 Taco Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 340mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 6g); Protein 12g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 8%
Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1/2 Fat; Carbohydrate Choice: 1
Thursday, August 20, 2020
Dessert
Who doesn't love dessert?
Okay, that's almost a trick question. I'm sure that there are people out there who don't love dessert, just not anyone I know.
But when facing a diabetes diagnosis, it's entirely possible to think that desserts are now out of the question. Fortunately, these six desserts prove otherwise. The key is how they're made, and, as always, eaten in moderation. Check out the Crumb Topped Cherry Pie Dessert, the Chocolate-Cherry Parfait, as well as the rest of today's desserts. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
Okay, that's almost a trick question. I'm sure that there are people out there who don't love dessert, just not anyone I know.
But when facing a diabetes diagnosis, it's entirely possible to think that desserts are now out of the question. Fortunately, these six desserts prove otherwise. The key is how they're made, and, as always, eaten in moderation. Check out the Crumb Topped Cherry Pie Dessert, the Chocolate-Cherry Parfait, as well as the rest of today's desserts. Enjoy!
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie.
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetener mixture and blend
.Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 g
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait.
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
HAZELNUT MACAROONS
Recipe Yield: Servings: 30 Cookies (1 per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/hazelnut-macaroons
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
4 egg whites
1/8 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup canned sweetened coconut
1/4 cup hazelnuts or pecans, finely chopped
Directions
Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.
Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.
Nutritional Information Per Serving: Calories: 44; Fat: 1.4 g; Sodium: 25.6 mg; Protein: 0.7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
STRAWBERRY PANNA COTTAS
This recipe begins, “Reduced-carb panna cotta that everyone will love!”
Recipe Yield: Servings Per Recipe: 4Serving Size: 1 (6-ounce) panna cotta
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/strawberry-panna-cottas
Ingredients
1-1/2 cups whole milk
1-1/2 teaspoons unflavored gelatin
1-1/2 pints strawberries, halved
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla extract
1 pint strawberries, sliced
Directions
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves (do not boil). Set aside to cool.
Process 1-1/2 pints strawberries in a food processor, or until pureed, stopping to scrape down sides. Press strawberries through a fine wire-mesh strainer into a bowl, discarding solids. Stir cooled milk mixture into strawberry puree. Add Splenda Granulated Sweetener and vanilla, stirring until Splenda Granulated Sweetener dissolves.
Coat 4 (6-ounce) ramekins with cooking spray. Divide strawberry mixture evenly among ramekins. Cover each ramekin with plastic wrap; refrigerate 4 hours or overnight until panna cottas are set.
Run a knife around the edge of each panna cotta and unmold onto serving plates. Serve with sliced strawberries.
Nutritional Information Per Serving: Calories: 130; Fat: 4 g; Saturated Fat: 2 g; Fiber: 5 g; Sodium: 50 mg; Cholesterol: 15 mg; Protein: 5 g; Carbohydrates: 21 g; Sugars: 5 g
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
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