Wednesday Recipes

It's Wednesday, half-way through the work week. Whoo-hoo! Here are six yummy recipes to help you through the day, including Turkey Casserole and Herb Bread. Enjoy!

ORANGE-LIME SWEET POTATOES

Servings: 6 (about 1/2 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml

Ingredients

Butter-flavored vegetable cooking spray

1 cup chopped onion

1 teaspoon minced garlic

1 pound sweet potatoes, peeled, cut into 1-inch pieces

1 cup orange juice

1/4 cup lime juice

Salt and pepper, to taste

Directions

Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.

Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving; Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch

HERB BREAD

Makes one 1-lb loaf, 8 slices

16 servings (1/2 slice is 1 serving)

Find this recipe at: http://diabeticgourmet.com/recipes/html/301.shtml

Ingredients

1 teaspoon Fast-rising yeast OR 2 teaspoons Active dry yeast

2 cups Bread flour

1 tablespoon Dry milk

1 tablespoon Sugar

1 teaspoon Salt

1 teaspoon Dried chives

1 teaspoon Marjoram

1 teaspoon Thyme

1 teaspoon Basil

1 tablespoon Margarine or butter

7/8 cup Water (77-95F)

Directions

Place all ingredients in the bread machine in the order suggested in your operator's manual. (If using fresh herbs, double the amount called for.) Select the white bread mode; press start. This recipe can be made with regular, rapid or delayed-time bake cycles.

Makes one 1-pound loaf, for 16 servings.

Nutritional Information Per Serving: Calories: 64; Protein: 2 g; Fat: 1 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 12 g; Exchanges: 2-1/2 Bread/Starch

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=832

Online version: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker.

Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g

VEGGIE PATCH SOUP

Yield: 10 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835

Online version: http://diabeticgourmet.com/recipes/html/835.shtml

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

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; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable

SWEET POTATO HASH

This recipe begins, “A warm and savory bowl of sausage, sweet potato, and squash perfect for cool nights.”

This is from Diabetic Connect and can be found online here.

Ingredients

1 large orange sweet potato, peeled and diced

1 large white sweet potato, peeled and diced

1/2 lb. mild Italian sausage

1/2 medium onion, diced

1/2 green pepper, diced

1/2 red pepper, diced

1/2 tsp cumin

1/2 tsp onion salt

1 TBSP fresh parsley, chopped

Directions

Boil the potatoes until mostly tender but not mushy. Strain and set aside.

In a large skillet over medium high heat, cook the sausage until no longer pink. Pour onto a plate lined with paper towel. Set aside.

Return the skillet to medium high heat and sauté peppers and onion until mostly tender.

Add potatoes and seasonings and cook until potatoes start to brown.

Add sausage and toss. Cook 1-2 more minutes.

Top with parsley and serve.

Nutritional Facts: Servings: 4; Calories: 273; Total Fat: 18 g; Saturated Fat – 6 g; Sodium – 457 mg; Carbohydrates – 18 g; Fiber – 3 g; Sugars – 5 g; Protein – 10 g

TURKEY CASSEROLE

Serves: 4

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml

Ingredients

4 ounces vegetable elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

Thursday Recipes & article

Did you know that there is a link between the outdoor temperature and the risk of gestational diabetes? I wasn't aware of this. However, an article in The Diabetic News states that there is.

The article ("Cooler Climate May Raise Gestational Diabetes Risk") reports the findings of study published in the Canadian Medical Association Journal. The study, which looked at "555,911 births among 396,828 women living in the Greater Toronto Area over a 12-year period (2002 to 2014)," showed that there was an increased rate of gestational diabetes among women "exposed to hot average temperatures."

Click here to read the article in its entirety. To read the study in the Canadian Medical Association Journal, check out "Influence of environmental temperature on risk of gestational diabetes."

And now for today's six diabetic recipes to help you through the day, including Chicken Cordon Bleu and Turkey Casserole. Enjoy!

HERB BREAD

Makes one 1-lb loaf, 8 slices

16 servings (1/2 slice is 1 serving)

Find this recipe at: http://diabeticgourmet.com/recipes/html/301.shtml

Ingredients

1 teaspoon Fast-rising yeast OR 2 teaspoons Active dry yeast

2 cups Bread flour

1 tablespoon Dry milk

1 tablespoon Sugar

1 teaspoon Salt

1 teaspoon Dried chives

1 teaspoon Marjoram

1 teaspoon Thyme

1 teaspoon Basil

1 tablespoon Margarine or butter

7/8 cup Water (77-95F)

Directions

Place all ingredients in the bread machine in the order suggested in your operator's manual. (If using fresh herbs, double the amount called for.) Select the white bread mode; press start. This recipe can be made with regular, rapid or delayed-time bake cycles.

Makes one 1-pound loaf, for 16 servings.

Nutritional Information Per Serving: Calories: 64; Protein: 2 g; Fat: 1 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 12 g; Exchanges: 2-1/2 Bread/Starch

TURKEY CASSEROLE

Serves: 4

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/319.shtml

Ingredients

4 ounces vegetable elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Protein: 17 g; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Carbohydrates: 20 g; Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

SWEET POTATO HASH

This recipe begins, “A warm and savory bowl of sausage, sweet potato, and squash perfect for cool nights.”

This is from Diabetic Connect and can be found online here.

Ingredients

1 large orange sweet potato, peeled and diced

1 large white sweet potato, peeled and diced

1/2 lb. mild Italian sausage

1/2 medium onion, diced

1/2 green pepper, diced

1/2 red pepper, diced

1/2 tsp cumin

1/2 tsp onion salt

1 TBSP fresh parsley, chopped

Directions

Boil the potatoes until mostly tender but not mushy. Strain and set aside.

In a large skillet over medium high heat, cook the sausage until no longer pink. Pour onto a plate lined with paper towel. Set aside.

Return the skillet to medium high heat and sauté peppers and onion until mostly tender.

Add potatoes and seasonings and cook until potatoes start to brown.

Add sausage and toss. Cook 1-2 more minutes.

Top with parsley and serve.

Nutritional Facts: Servings: 4; Calories: 273; Total Fat: 18 g; Saturated Fat – 6 g; Sodium – 457 mg; Carbohydrates – 18 g; Fiber – 3 g; Sugars – 5 g; Protein – 10 g

TABBOULEH

This recipe begins, “Always a favorite - this tabbouleh version includes finely chopped mint, as well as parsley.”

Serves: 8 Servings (about 1/2 cup each)

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/314.shtml

Ingredients

Boiling water

3/4 cup bulgur

1-1/2 cups coarsely chopped seeded tomatoes

3/4 cup thinly sliced green onions and tops

3/4 cup finely chopped parsley

1/4 cup finely chopped mint

1/3 - 2/3 cup plain fat-free yogurt

1/4 - 1/3 cup lemon juice

1-1/2 - 2 tablespoons olive oil

Salt and pepper to taste

Directions

Pour boiling water over bulgur to cover; let stand 15 minutes or until bulgur is tender but slightly chewy. Drain well.

Mix bulgur, tomatoes, green onions, parsley, and mint; stir in yogurt, lemon juice, and oil. Season to taste with salt and pepper. Refrigerate 1 to 2 hours for flavors to blend.

Nutritional Information Per Serving: Calories: 88; Protein: 2.9 g; Fat: 3 g; Sodium: 17 mg; Cholesterol: 0.2 mg; Carbohydrates: 14.1 g; Exchanges: 1/2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

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!”

Serves: 6

Source: 1,001 Recipes For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml

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; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg ; Carbohydrates: 6.3 g; Exchanges: 4 Meat

QUINOA SALAD

Yield: 4 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=852

Online version: http://diabeticgourmet.com/recipes/html/852.shtml

Ingredients

1/2 cup raw quinoa, rinsed

1/4 cup finely chopped yellow pepper

1/4 cup finely chopped red pepper

1/4 cup finely chopped carrot

1/4 cup finely chopped celery

2 tablespoons minced fresh parsley

1-1/2 tablespoons olive oil

4 tablespoons rice vinegar

2 cloves garlic, minced

2 tablespoons minced green onions

Fresh ground pepper and salt to taste

Directions

Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.

In a 1-quart saucepan bring 1-1/2 cups water to a boil.

Add the quinoa and bring to a boil.

Lower the heat to simmer, cover, and cook for 15 minutes.

Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.

In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.

Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.

Refrigerate for 1 hour. Serve over lettuce if desired.

Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat

Tuesday Recipes

I recently ran across information on controlling high blood pressure when you have diabetes. The article, titled "Staying Healthy with Diabetes: Controlling High Blood Pressure" was on Diabetic Connect's website. It's a relatively quick read, packed with good info, so check it out.

And now for today's six yummy diabetic recipes, including Crispy Chicken and Cappuccino Pie. Enjoy!

SUMMER SOUP

Servings: 4 (1-cup servings)

Source: Light and Easy Diabetes Cuisine

Author: Betty Marks

Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml

Ingredients

2 cups water

Salt and pepper to taste

2 new potatoes, peeled, diced

2 carrots, sliced

6 fresh spinach leaves, chopped

1/2 cup fresh green peas or thawed frozen green peas

1 tablespoon arrowroot

1-1/2 cups skim milk

1/4 teaspoon red (cayenne) pepper

1 tablespoon chopped fresh parsley

Directions

In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.

Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.

Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable

LOADED QUINOA BOWL

This recipe begins, “Quinoa is a great source of plant protein and fiber. Mix it with your favorite salads for a nutrient boost!”

This is from Diabetic Connect and can be found online here.

Ingredients

1 cup cooked chicken, shredded

1 cup cooked red quinoa

1 cup frozen corn, thawed

1 cup black beans

1 medium tomato, diced

1/2 avocado, diced

1/4 cup green onions, sliced

2 TBSP cilantro, diced

1/4 cup barbecue sauce

1/4 cup low fat ranch

Directions

Mix the cooked quinoa, black beans, corn, chicken, tomatoes, avocado, green onion and cilantro together.

Divide into 4 bowls.

Top each bowl with 1/4 cup of chicken and 1 TBSP of each barbecue sauce and ranch.

Sprinkle with extra cilantro and serve.

Nutritional Facts: Servings: 4; Calories 342; Total Fat 14 g; Saturated Fat 2 g; Sodium 353 mg; Carbohydrates 39 g; Fiber 8 g; Sugars: 9 g; Protein: 17 g

SWEET POTATO HASH

This recipe begins, “A warm and savory bowl of sausage, sweet potato, and squash perfect for cool nights.”

This is from Diabetic Connect and can be found online here.

Ingredients

1 large orange sweet potato, peeled and diced

1 large white sweet potato, peeled and diced

1/2 lb. mild Italian sausage

1/2 medium onion, diced

1/2 green pepper, diced

1/2 red pepper, diced

1/2 tsp cumin

1/2 tsp onion salt

1 TBSP fresh parsley, chopped

Directions

Boil the potatoes until mostly tender but not mushy. Strain and set aside.

In a large skillet over medium high heat, cook the sausage until no longer pink. Pour onto a plate lined with paper towel. Set aside.

Return the skillet to medium high heat and sauté peppers and onion until mostly tender.

Add potatoes and seasonings and cook until potatoes start to brown.

Add sausage and toss. Cook 1-2 more minutes.

Top with parsley and serve.

Nutritional Facts: Servings: 4; Calories: 273; Total Fat: 18 g; Saturated Fat – 6 g; Sodium – 457 mg; Carbohydrates – 18 g; Fiber – 3 g; Sugars – 5 g; Protein – 10 g

CRISPY CHICKEN

Serving size: 3-4 oz

Servings: 4

Source: How to Cook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml

Ingredients

1 cup cornflakes

1/4 tsp thyme

1/4 tsp pepper

1 lb skinless, boneless chicken breast

1 Tbsp margarine, melted

Directions

Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.

Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.

Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.

Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat

CAPPUCCINO PIE

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=838

Online version: http://diabeticgourmet.com/recipes/html/838.shtml

Source: Diabetic Dream Desserts

Ingredients

1/2 cup room temperature coffee

1 envelope (1/4 ounce) unflavored gelatin

1/4 cup coffee liqueur

1 cup nonfat or light ricotta cheese

Sugar substitute equal to 1/3 cup sugar

1/8 teaspoon ground cinnamon

2 cups nonfat or light whipped topping

1 Chocolate-Almond Piecrust (click for recipe)

1-1/2 tablespoons shaved dark chocolate

Directions

Place 2 tablespoons of the coffee in a blender.

Sprinkle the gelatin over the coffee and let sit for 2 minutes.

Bring the remaining coffee to a boil and pour over the mixture in the blender. Blend for 1 minute, until the gelatin is completely dissolved. Set aside for 5 minutes to cool slightly.

Add the liqueur to the blender mixture and blend to mix.

Add the ricotta, sugar substitute, and cinnamon and blend until smooth.

Pour the mixture into a large bowl and refrigerate for about 30 minutes, or until the consistency of pudding.

Whisk until smooth and then fold in the whipped topping.

Spread the ricotta mixture into the piecrust, swirling the top.

Sprinkle the chocolate over the top.

Cover and chill for at least 3 hours, or until set.

Nutritional Information Per Serving: Calories: 208; Protein: 7.2 g; Fat: 7 g; Sodium: 128 mg; Cholesterol: 1 mg; Dietary Fiber: 1.1 g; Carbohydrates: 27 g; Exchanges: 2 Carbohydrate: 1-1/2 Fat

IRISH BEEF POT ROAST WITH VEGETABLES

Yield: 8 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=832

Online version: http://diabeticgourmet.com/recipes/html/832.shtml

Ingredients

1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)

2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)

2 packages (.75 to .88 ounces each) mushroom or brown gravy mix

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup beer

Chopped fresh parsley (optional)

Directions

Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.

Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker.

Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.

Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)

Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutritional Information Per Serving: Calories: 318; Protein: 39 g; Fat: 9 g; Sodium: 516 mg; Cholesterol: 112 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 17 g