It's finally Friday. Here are six recipes to help you through the weekend, including Turkey Casserole and Tabbouleh. Enjoy!
CHICKEN GUMBO SOUP
Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/279.shtml
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=805
Online version: http://diabeticgourmet.com/recipes/html/805.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F.
Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell.
Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving: Calories: 291 ; Protein: 7 g ; Fat: 13 g ; Sodium: 313 mg; Cholesterol: 28 mg; Dietary Fiber: 3 g; Sugars: 17 g; Carbohydrates: 38 g; Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
ARTICHOKE FRITTATA
Yield: 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=833
Online version: http://diabeticgourmet.com/recipes/html/833.shtml
Ingredients
5 large whole frozen artichoke hearts, thawed
2 teaspoons extra-virgin olive oil
1/2 teaspoon plus a few pinches salt
5 eggs
7 egg whites
1 tablespoon unsalted butter
2 tablespoons finely chopped parsley
2 tablespoons finely chopped thyme
Directions
Slice the artichoke hearts into 1/2-inch pieces.
Heat a saute pan over high heat. Lightly coat the bottom with olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally.
Season the artichokes with salt as you saute them. Remove them from the heat.
Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.
For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan.
Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes.
Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.
Repeat step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.
Nutritional Information Per Serving: Calories: 119; Protein: 10 g; Sodium: 382 mg; Cholesterol: 182 mg; Carbohydrates: 2 g; Exchanges: 1 Medium-Fat Meat, 1 Vegetable, 1/2 Fat
GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS
This recipe begins, “These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.”
Serves 8-10.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=830
Online version: http://diabeticgourmet.com/recipes/html/830.shtml
Ingredients
1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes
2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares
2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks
12 (12-inch) skewers , soaked in water for at least 30 minutes
Vegetable oil cooking spray
Indian Spice Paste:
4 large cloves garlic
2 tablespoons curry powder
1 tablespoon kosher salt
1 tablespoon ground cumin
1 tablespoon ground coriander
1/4 teaspoon cayenne
1/2 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons water
Directions
To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.
Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.
Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion.
Spray grill grate with vegetable oil spray.
Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.
Nutritional Information Per Serving: Calories: 225; Protein: 27 g; Sodium: 420 mg; Cholesterol: 80 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 8 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
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
Showing posts with label Tabbouleh. Show all posts
Showing posts with label Tabbouleh. Show all posts
Friday, September 8, 2017
Thursday, August 17, 2017
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
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
Monday, August 14, 2017
Meatless Monday
Were you aware that diabetics are more prone to chronic urinary tract infections than someone without diabetes? According to an article on Diabetes Self-Management, diabetics had a 60 percent higher risk of getting UTIs than non-diabetics.
The article (“Diabetes and Chronic UTIs: Diabetes Questions & Answers”) is worth reading; click here to read the article in its entirety.
And now, here are today's six diabetic vegetarian recipes to help you through the day (it is, after all, Meatless Monday), including Summer Soup, Berry-Peachy Cobbler, and Zucchini Lasagna. Enjoy!
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
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
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=841
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
BERRY-PEACHY COBBLER
This is from Diabetes Self Management and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/berry-peachy-cobbler/
Ingredients
4 tablespoons plus 2 teaspoons sugar, divided
3/4 cup plus 2 tablespoons all-purpose flour, divided
1 1/4 pounds peaches, peeled and sliced or 1 package (16 ounces) frozen unsweetened sliced peaches, thawed and drained
2 cups fresh raspberries or 1 package (12 ounces) frozen unsweetened raspberries
1 teaspoon grated lemon peel
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons cold margarine, cut into small pieces
1/2 cup low-fat buttermilk
Directions
Preheat oven to 425°F. Spray eight ramekins or 11×7-inch baking dish with nonstick cooking spray; place ramekins in baking dish.
Combine 2 tablespoons sugar and 2 tablespoons flour in large bowl. Add peaches, raspberries, and lemon peel; toss to coat. Divide fruit evenly among prepared ramekins. Bake 15 minutes or until fruit is bubbly around edges.
Meanwhile, combine remaining 3/4 cup flour, 2 tablespoons sugar, baking powder, baking soda, and salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in buttermilk just until dry ingredients are moistened.
Remove ramekins from oven; top fruit with equal dollops of topping. Sprinkle topping with remaining 2 teaspoons sugar. Bake 18 to 20 minutes or until topping is lightly browned. Serve warm.
Yield: 8 servings. Serving size: 1/8 of recipe.
Nutrition Facts Per Serving: Calories: 149, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 195 mg, Fiber: 3 g, Carbohydrate choices: 1 Bread/Starch, 1 Fat, 1 Fruit.
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
The article (“Diabetes and Chronic UTIs: Diabetes Questions & Answers”) is worth reading; click here to read the article in its entirety.
And now, here are today's six diabetic vegetarian recipes to help you through the day (it is, after all, Meatless Monday), including Summer Soup, Berry-Peachy Cobbler, and Zucchini Lasagna. Enjoy!
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
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
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=841
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
BERRY-PEACHY COBBLER
This is from Diabetes Self Management and can be viewed online at https://www.diabetesselfmanagement.com/recipes/desserts-sweets/berry-peachy-cobbler/
Ingredients
4 tablespoons plus 2 teaspoons sugar, divided
3/4 cup plus 2 tablespoons all-purpose flour, divided
1 1/4 pounds peaches, peeled and sliced or 1 package (16 ounces) frozen unsweetened sliced peaches, thawed and drained
2 cups fresh raspberries or 1 package (12 ounces) frozen unsweetened raspberries
1 teaspoon grated lemon peel
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons cold margarine, cut into small pieces
1/2 cup low-fat buttermilk
Directions
Preheat oven to 425°F. Spray eight ramekins or 11×7-inch baking dish with nonstick cooking spray; place ramekins in baking dish.
Combine 2 tablespoons sugar and 2 tablespoons flour in large bowl. Add peaches, raspberries, and lemon peel; toss to coat. Divide fruit evenly among prepared ramekins. Bake 15 minutes or until fruit is bubbly around edges.
Meanwhile, combine remaining 3/4 cup flour, 2 tablespoons sugar, baking powder, baking soda, and salt in medium bowl. Cut in margarine with pastry blender or two knives until mixture resembles coarse crumbs. Stir in buttermilk just until dry ingredients are moistened.
Remove ramekins from oven; top fruit with equal dollops of topping. Sprinkle topping with remaining 2 teaspoons sugar. Bake 18 to 20 minutes or until topping is lightly browned. Serve warm.
Yield: 8 servings. Serving size: 1/8 of recipe.
Nutrition Facts Per Serving: Calories: 149, Carbohydrates: 28 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 195 mg, Fiber: 3 g, Carbohydrate choices: 1 Bread/Starch, 1 Fat, 1 Fruit.
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
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