Friday Recipes

It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Chicken Cordon Bleu and Beef Teriyaki. Enjoy!

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

ONE-POT COMFORT SHEPHERD'S PIE

This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”

This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.

Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups

View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.

Ingredients

Filling:

Nonstick cooking spray

1 1/2 cups diced onion

1 pound extra-lean ground beef

1 tablespoon cornstarch

1/2 cup water

2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder

1 teaspoon Worcestershire sauce 1/2 teaspoon salt

1 1/2 cups frozen mixed vegetables, thawed

Topping:

1 1/3 cups water

2 tablespoons trans-fat-free margarine

1/4 teaspoon salt

1 1/3 cups instant potato flakes

1 1/4 cups fat-free milk

1/4 cup shredded reduced-fat sharp Cheddar cheese

Directions

Coat a 3 1/2- to 4-quart slow cooker with cooking spray.

Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.

Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.

In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.

Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.

Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.

Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g

Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

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

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

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/chicken-cordon-bleu.

Ingredients

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

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (4 servings)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

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

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

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

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

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

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

Thursday Recipes

Anyone who has followed this blog knows that I've mentioned more than once that diabetic food doesn't have to be boring, that you can have diabetic-friendly food and have yummy food. Today's post helps prove my point. We've got Eggplant Lasagna and Quick Italian Beef Roast with Zucchini and Tomatoes, for starters.

So, here are today's six yummy recipes to help you through the day. Enjoy!

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

CHOCOLATE FILLED CAKE ROLL

Servings: 12 one-inch slices

Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with wax or parchment paper.

Loosen edges of cake; unmold on paper.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

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

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

SUGAR-FREE BLUEBERRY MUFFINS

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe.

Ingredients

1 cup blueberries, picked over and rinsed

1-3/4 cups plus 2 teaspoons all-purpose flour

1 tablespoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

2 eggs

1/4 cup canola oil

3/4 cup orange juice

1 teaspoon grated lemon or orange rind

Directions

Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.

Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.

In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon. In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind. Add liquid to dry mixture and stir gently. Before the mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.

Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g

Diabetic Exchanges: 1 Starch, 1 Fat

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

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

PORK AND TOFU STIR-FRY

Recipe Yield: Servings: 4

View this online at http://diabeticgourmet.com/recipes/html/256.shtml.

Ingredients

1/2 pound lean pork boneless loin or leg

1 teaspoon cornstarch

1 teaspoon low-sodium soy sauce

1 cup Chinese pea pods (about 3-1/2 ounces)

2 teaspoons vegetable oil

1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger

1 clove garlic, finely chopped

1 cup sliced fresh mushrooms (about 3 ounces)

1/4 cup sliced green onions (with tops)

2 teaspoons oyster sauce

1 teaspoon low-sodium soy sauce

5 ounces firm tofu, cut into 1/2-inch cubes

Directions

Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.

Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.

Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g

Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables

Soup's On!

Homemade soup is wonderful. It can be considered a comfort food, is a great way to use up left-overs, is satisfying...What's not to love?

To that end, here are six diabetic-friendly soups to help you through the day, including Vegetable-Chicken Noodle Soup and Calypso Beef Soup. Enjoy!

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

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

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.
Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

VEGETABLE-CHICKEN NOODLE SOUP

Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)

View this online at http://diabeticgourmet.com/recipes/html/253.shtml.

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g

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

CALYPSO BEEF SOUP

Recipe Yield: Makes 6 servings

Source: NCBA

View this online at https://diabeticgourmet.com/diabetic-recipes/calypso-beef-soup.

Ingredients

1-1/2 pounds 95% ground beef

1 cup diced peeled sweet potato

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 teaspoon curry powder

2 tablespoons all-purpose flour

2 cups water or ready-to-serve beef broth

1 can (15-1/2 ounces) black-eyed peas, rinsed, drained

1 can (13-1/2 ounces) light unsweetened coconut milk

2 cups packed fresh baby spinach leaves

3 tablespoons chopped fresh thyme

Salt and ground black pepper

Directions

Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.

Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.

Notes:

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.

Nutritional Information Per Serving: Calories: 308; Fat: 11 g; Saturated Fat: 6 g; Fiber: 4 g; Sodium: 327 mg; Cholesterol: 76 mg; Protein: 30 g; Carbohydrates: 22 g

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup.

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

Soup's On!

When I was growing up, my mom would fix homemade soup every couple of weeks. I got to the point of thinking of it as comfort food.

With that in mind, here are six yummy soup recipes to help you through the day, including Mexican Chicken Soup and Vegetable and Bean Soup. Enjoy!

MINESTRONE SOUP

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml. Yield: 4 servings (about 1 cup each)

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, finely diced

1/4 medium carrot, finely diced

1/4 stalk celery, finely diced

2/3 teaspoon garlic, minced

2 tablespoons leeks, finely diced

3 ounces (about 1/3 cup) canned tomatoes, chopped

1/2 medium zucchini, diced

1/4 teaspoon fresh thyme

3/4 teaspoon fresh oregano, minced

3 cups chicken stock

3 ounces (about 1/2 cup) frozen spinach, chopped

3/4 cup white beans, cooked

1/4 teaspoon salt

1/8 teaspoon white pepper

1 teaspoon Parmesan cheese, grated

Directions

Heat olive oil in medium pot over medium heat. Add onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes. Add garlic and leek and cook for 1 minute. Add tomato, zucchini, thyme, oregano, and chicken stock. Bring liquid to simmer for 20 minutes. Add spinach and white beans. Return liquid to simmer for 20 minutes. Season with salt and white pepper. Serve immediately & garnish with Parmesan cheese.

Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g

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

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

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

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

VEGETABLE AND BEAN SOUP

Yield: 6 servings

Online: http://diabeticgourmet.com/recipes/html/900.shtml

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons butter

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

Soup Recipes

When there's a slight chill in the air (or, at least, the weather is a little cooler), is there anything better than a bowl of homemade soup? Check out today's offerings, including Sweet Corn Soup with Crab and Asparagus and Vegetable-Chicken Noodle Soup. Enjoy!

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

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

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.

Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

VEGETABLE-CHICKEN NOODLE SOUP

Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)

View this online at http://diabeticgourmet.com/recipes/html/253.shtml.

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g

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

CALYPSO BEEF SOUP

Recipe Yield: Makes 6 servings

Source: NCBA

View this online at https://diabeticgourmet.com/diabetic-recipes/calypso-beef-soup.

Ingredients

1-1/2 pounds 95% ground beef

1 cup diced peeled sweet potato

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 teaspoon curry powder

2 tablespoons all-purpose flour

2 cups water or ready-to-serve beef broth

1 can (15-1/2 ounces) black-eyed peas, rinsed, drained

1 can (13-1/2 ounces) light unsweetened coconut milk

2 cups packed fresh baby spinach leaves

3 tablespoons chopped fresh thyme

Salt and ground black pepper

Directions

Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.

Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.

Notes:

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.

Nutritional Information Per Serving: Calories: 308; Fat: 11 g; Saturated Fat: 6 g; Fiber: 4 g; Sodium: 327 mg; Cholesterol: 76 mg; Protein: 30 g; Carbohydrates: 22 g

VEGGIE PATCH SOUP

Recipe Yield: Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Title: Mr. Food Every Day's a Holiday Diabetic Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/veggie-patch-soup.

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Fiber: 4 g; Sodium: 383 mg; Protein: 2 g; Carbohydrates: 20 g; Sugars: 7 g

Diabetic Exchanges: 1/2 Starch, 2 Vegetable

Friday Recipes

Anyone who has followed this blog knows that I've mentioned more than once that diabetic food doesn't have to be boring, that you can have diabetic-friendly food and have yummy food. Today's post helps prove my point. We've got Pork and Tofu Stir-Fry and Chocolate Filled Cake Roll, for starters, to help you through the weekend. Enjoy!

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

CHOCOLATE FILLED CAKE ROLL

Servings: 12 one-inch slices

Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with wax or parchment paper.

Loosen edges of cake; unmold on paper.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

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

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

SUGAR-FREE BLUEBERRY MUFFINS

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe.

Ingredients

1 cup blueberries, picked over and rinsed

1-3/4 cups plus 2 teaspoons all-purpose flour

1 tablespoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

2 eggs

1/4 cup canola oil

3/4 cup orange juice

1 teaspoon grated lemon or orange rind

Directions

Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.

Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.

In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon. In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind. Add liquid to dry mixture and stir gently. Before the mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.

Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g

Diabetic Exchanges: 1 Starch, 1 Fat

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

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

PORK AND TOFU STIR-FRY

Recipe Yield: Servings: 4

View this online at http://diabeticgourmet.com/recipes/html/256.shtml.

Ingredients

1/2 pound lean pork boneless loin or leg

1 teaspoon cornstarch

1 teaspoon low-sodium soy sauce

1 cup Chinese pea pods (about 3-1/2 ounces)

2 teaspoons vegetable oil

1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger

1 clove garlic, finely chopped

1 cup sliced fresh mushrooms (about 3 ounces)

1/4 cup sliced green onions (with tops)

2 teaspoons oyster sauce

1 teaspoon low-sodium soy sauce

5 ounces firm tofu, cut into 1/2-inch cubes

Directions

Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.

Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.

Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g

Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables

Friday Recipes

It's Friday, time to get ready for the weekend. Here are today's six recipes to help you through the weekend, including One-Pot Comfort Shepherd's Pie and Chicken Cordon Bleu. Enjoy!

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

ONE-POT COMFORT SHEPHERD'S PIE

This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”

This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.

Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups

View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.

Ingredients

Filling:

Nonstick cooking spray

1 1/2 cups diced onion

1 pound extra-lean ground beef

1 tablespoon cornstarch

1/2 cup water

2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder

1 teaspoon Worcestershire sauce 1/2 teaspoon salt

1 1/2 cups frozen mixed vegetables, thawed

Topping:

1 1/3 cups water

2 tablespoons trans-fat-free margarine

1/4 teaspoon salt

1 1/3 cups instant potato flakes

1 1/4 cups fat-free milk

1/4 cup shredded reduced-fat sharp Cheddar cheese

Directions

Coat a 3 1/2- to 4-quart slow cooker with cooking spray.

Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.

Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.

In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.

Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.

Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.

Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g

Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

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

CHICKEN CORDON BLEU

This recipe begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”

Recipe Yield: Serves: 6

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/chicken-cordon-bleu.

Ingredients

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

4 ounces sliced fat-free Swiss cheese

3 ounces lean smoked ham

Flour

2 egg whites, beaten

1/3 cup unseasoned dry bread crumbs

Vegetable cooking spray

Directions

Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Information Per Serving: Calories: 210; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Protein: 34.6 g; Carbohydrates: 6 g

Diabetic Exchanges: 4 Meat

ROASTED POTATOES WITH GARLIC AND ROSEMARY

Recipe Yield: Makes: 8 to 12 wedges (4 servings)

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-potatoes-with-garlic-and-rosemary.

Ingredients

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

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon crushed rosemary

1/4 teaspoon salt

Directions

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with nonstick pan spray.

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

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

Notes:

Contains 3g sugars.

Nutritional Information Per Serving: Calories: 136; Fat: 3 g; Sodium: 155 mg; Protein: 3 g; Carbohydrates: 24 g

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

Soup's On!

When I was a kid, my mom used to occasionally make a huge pot of soup for dinner. It always made the house smell wonderful. (It usually tasted pretty darn good, too!)

Now the thought of homemade soup is one of those good food memories. To that end, here are six yummy (and diabetic friendly) soups to try your hand at, including Chunky Chicken and Vegetable Soup and Hearty Mushroom Barley Soup. Enjoy!

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

HEARTY MUSHROOM BARLEY SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup.

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

1 can (10-3/4oz.) condensed cream of chicken soup

1/2 cup nonfat milk

Directions

In a covered pan, simmer chicken broth, water, and barley for 30 minutes.

Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.

Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 lean meat, 1-1/2 bread

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

CHUNKY CHICKEN AND VEGETABLE SOUP

This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.

1 Tbs canola oil

1 boneless skinless chicken breast (4 ounces), diced

1/2 C chopped green bell pepper

1/2 C thinly sliced celery

2 green onions, sliced

2 cans (14 1/2 ounces each) chicken broth

1 C water

1/2 cup sliced carrots

2 Tbs cream

1 TBS finely chopped fresh parsley

1/4 tsp dried thyme leaves

1/8 tsp black pepper

Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.

Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.

Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat

QUICK MINESTRONE

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/quick-minestrone.

Ingredients

1/4 pound lean ham, cut into small pieces

1 can (10-3/4 oz.) condensed onion soup

2 cups canned tomatoes (with juice), cut into pieces

1/2 cup each: diced carrot and celery

1 medium zucchini, diced

1 large clove garlic, minced

1/3 cup minced fresh parsley

1 bay leaf

1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper

5 cups water

1 cup broken uncooked spaghetti

1 can (15 oz.) cannellini, navy or other white beans, undrained

1/4 cup grated Parmesan cheese

Directions

In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.

Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.

Nutritional Information Per Serving: Calories: 122; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Protein: 8.9 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

Friday Recipes

If you're lucky, you may be dealing with a four-day weekend, since yesterday was a holiday. But even if you had to work today, it is Friday and time to look forward to the weekend. That said, here are six yummy recipes to help you through the weekend, including Spicy Thai Chicken and Sweet Corn Soup With Crab and Asparagus. Enjoy!

BEEF VEGETABLE SOUP

Recipe Yield: Servings: 10

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-vegetable-soup.

Ingredients

1 beef shank bone with 1lb. meat

2-1/2 quarts water

2 bay leaves

1/3 cup chopped celery leaves

1/4 cup chopped fresh parsley

1 tsp Morton Lite Salt Mixture

1/2 tsp freshly ground pepper

1 envelope (1oz.) onion soup mix

1 can (15oz.) stewed tomatoes with juice

1 package (10oz.) frozen mixed vegetables

1 cup peeled, diced potatoes

1 cup sliced celery

Directions

Remove any fat from the beef.

In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.

Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.

Add tomatoes, frozen vegetables, potatoes, and celery.

Cover and simmer for 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g

Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable

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

LEMON PUDDING CAKE

Recipe Yield: Servings: 6

Source: Cinnamon Hearts

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.

Ingredients

3 Large eggs, separated

3/4 Cup sugar, divided

2 Tbsp butter or margarine, at room temperature

1 Tbsp grated lemon peel

1 Cup lowfat buttermilk

1/3 Cup lemon juice (fresh)

1/4 Cup all-purpose flour

Directions

Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.

In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.

In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.

Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.

Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g

Diabetic Exchanges: 2 Bread/Starch, 1 Fat

SPICY THAI CHICKEN

Recipe Yield: Servings: 2 (4 oz. each)

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

Ingredients

1 small red bell pepper, chopped

2 tbsp white vinegar

1/4 tsp crushed red pepper flakes

1 packet Equal sugar substitute (or similar substitute)

2-4oz boneless chicken breasts, skinned

1 lime, sliced into 6 wedges

Directions

Puree red bell pepper with vinegar in a food processor.

Pour puree into a saucepan. Add red pepper flakes and bring to a boil.

Reduce heat to simmer and cook for 3 minutes more.

Remove from the heat and let stand til cool.

Once the red pepper puree is cooled, stir in the Equal sugar substitute.

In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.

Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.

Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.

Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g

Diabetic Exchanges: 4 Lean Meat

EGGPLANT LASAGNA

This recipe begins, “An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.”

Yield: 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1320

View recipe with photo: http://diabeticgourmet.com/recipes/html/1320.shtml

Ingredients

Pam Original No-Stick Cooking Spray

1 cup part-skim ricotta cheese

3/4 cup grated Parmesan cheese

3/4 teaspoon dried Italian seasoning

1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices

1/4 cup extra virgin olive oil

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 package (20 ounces) ground turkey

3/4 cup chopped yellow onion

1 tablespoon finely chopped garlic

1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained

1/4 cup Hunt's Tomato Paste (or Hunt’s Organic)

1/4 cup thinly sliced fresh basil

1-1/2 cups shredded part-skim mozzarella cheese

Directions

Heat oven to 350F.

Spray 8-by-8-inch glass baking dish with cooking spray.

In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.

Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.

In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.

Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.

Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.

Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.

Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.

Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.

Nutritional Information Per Serving: Calories: 318; Protein: 22 g; Fat: 19 g; Sodium: 363 mg; Cholesterol: 72 mg; Saturated Fat: 7 g; Dietary Fiber: 3 g ; Carbohydrates: 13 g

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g