It's another Meatless Monday, time to try six meatless recipes, including Green Beans with Poppy Seed Dressing and Orange Cranberry Cookies. Enjoy!
APPLE STUFFED ACORN SQUASH
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.
Ingredients
1/4 cup raisins
2 acorn squash (about 4 inches in diameter)
Butter-flavored cooking spray
2 tablespoons sucralose no-calorie sweetener
1/4 teaspoon ground cinnamon
2 medium Fuji apples
2 tablespoons light butter
Directions
Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.
Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.
Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.
Yield: 8 servings.
Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: 4 servings (3/4 cup each)
View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/
Source: The Eating Well Diabetes Cookbook
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute.
Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.
Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
TOMATO COCKTAIL
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Recipe Yield: Yield: 4 servings (3/4 cup each)
This can be viewed at https://diabeticgourmet.com/diabetic-recipes/tomato-cocktail
Ingredients
3 cups tomato juice
2 tablespoons fresh lemon juice
1/2 teaspoon sugar
1/4 teaspoon seasoned salt
1/2 teaspoon Worcestershire sauce
1/8 teaspoon celery seeds
1 rib celery
Directions
Combine the juice and seasonings. Chill. Slice the celery ribs into 4 sticks. Serve a celery stick as a "stirrer" in each tomato cocktail.
Nutritional Information Per Serving: Calories: 37; Sodium: 774 mg; Protein: 2 g; Carbohydrates: 9 g
Diabetic Exchanges: 2 Vegetable
ORANGE CRANBERRY COOKIES
This recipe begins, “Two favorite Fall flavors – cranberry and orange – combined in an easy to make drop cookie.”
Recipe Yield: 24 cookies
View online with photo: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies
Print version: https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-cookies/print/
Ingredients
1/4 cup stick butter, softened
1 egg
3 tablespoons frozen orange juice concentrate, thawed
3/4 cup all-purpose flour, sifted
1/4 cup quick or old-fashioned oats, uncooked
1/3 cup Equal Spoonful or Granulated*
1/4 teaspoon baking soda
1/8 teaspoon cream of tartar
Dash salt
1 teaspoon grated orange peel
1/2 cup dried cranberries
1/2 cup chopped walnuts
*May substitute 8 packets Equal sweetener
Directions
Beat butter in a medium bowl. Beat in egg and orange juice concentrate.
Mix combined flour, oats, Equal, baking soda, cream of tartar, salt and orange peel into creamed mixture until blended. Stir in dried cranberries and chopped walnuts.
Drop by teaspoons onto ungreased baking sheet. Bake in preheated 375° F oven 8 to 10 minutes or until bottoms are lightly browned. Remove from baking sheet and cool completely on wire rack.
Store in airtight container at room temperature.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 17 mg; Cholesterol: 14 mg; Protein: 1 g; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 starch, 1/2 fat
FRESH PEACH MUFFINS
Yield: 12 muffins
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/fresh-peach-muffins
Ingredients
1 cup peeled, chopped fresh ripe peaches
1 teaspoon fresh lemon juice
1 cup all-purpose flour
1 cup whole wheat flour
1/4 cup sugar
1 tablespoon baking powder
1/2 teaspoon mace
1/4 teaspoon salt
1 large egg, or 1/4 cup egg substitute
1/4 cup canola or corn oil
1 cup fat-free milk
Directions
Preheat the oven to 400 degrees F. Prepare a 12-cup muffin pan with nonstick pan spray or line the muffin cups with paper liners.
Combine the peaches and lemon juice in a small bowl. Stir to mix; set aside.
In a large bowl, combine the flours, sugar, baking powder, mace, and salt; mix thoroughly.
Beat the egg, oil, and milk together in a small bowl. Add to the dry ingredients and stir until the flour is moistened.
Fold in the peaches. Divide batter among the muffin cups; each will be about 2/3 full.
Bake about 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove the muffins from the pan immediately to avoid sticking.
Nutritional Information Per Serving: Calories: 154; Fat: 5 g; Sodium: 156 mg; Cholesterol: 18 mg; Protein: 4 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Starch, 1 Fat
Showing posts with label Tabbouleh (Cracked Wheat Salad). Show all posts
Showing posts with label Tabbouleh (Cracked Wheat Salad). Show all posts
Monday, December 18, 2017
Tuesday, November 28, 2017
Tuesday Recipes
Here are six yummy recipes to help you through the day, including Swedish Meatballs and Fresh Fruit Clafouti. Enjoy!
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
BLACK-EYED CHICKEN
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well.
Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
QUICK AND EASY CHICKEN CACCIATORE
This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”
Recipe Yield: Yield: Makes 4 servings
View online : https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore
Print version: https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore/print/
Ingredients
Nonstick cooking spray
1/2 lb. chicken breasts, skinless and boneless
1/2 lb. chicken thighs, skinless and boned
1 green bell pepper, cut into julienne strips
1/3 cup chopped onion
1/2 cup sliced mushrooms
1 (14 1/2 oz) can no added salt stewed tomatoes
1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)
2 tsp. dried Italian seasoning
1/8 tsp. fresh ground black pepper
Directions
Coat large skillet with cooking spray. Preheat skillet over medium-high heat.
Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.
Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.
Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.
Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.
Place chicken in a serving dish. Pour sauce over the top and serve.
Nutritional Information Per Serving: Calories: 190: Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g
SWEDISH MEATBALLS
Recipe Yield: Yield: 12 servings
https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Ingredients
1 egg
1/2 cup low-fat (1%) milk
2 slices white bread, lightly toasted and made into coarse crumbs
1/2 small onion, minced
2 tablespoon minced fresh parsley
1/2 teaspoon salt (optional)
1/4 teaspoon ground allspice
1/4 teaspoon nutmeg
1 pound ground skinless turkey breast
1/2 pound lean ground pork
3 tablespoons all-purpose flour
2 teaspoons vegetable oil
Directions
In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.
Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.
In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.)
Transfer the cooked meatballs to a bowl, cover, and keep warm.
Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.
Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 2 Very Lean Meat
CRANBERRY NUT TEA CAKE
Recipe Yield: Yield: 1 Cake (9 Servings)
https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
BLACK-EYED CHICKEN
Recipe Yield: 6 servings
View online: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken/print/
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well.
Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
QUICK AND EASY CHICKEN CACCIATORE
This recipe begins, “Creating classic tastes doesn't have to be time consuming or difficult, as proven by this recipe. It combines the goodness of chicken with the timeless taste of tomatoes, all set off with traditional Italian spices.”
Recipe Yield: Yield: Makes 4 servings
View online : https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore
Print version: https://diabeticgourmet.com/diabetic-recipes/quick-and-easy-chicken-cacciatore/print/
Ingredients
Nonstick cooking spray
1/2 lb. chicken breasts, skinless and boneless
1/2 lb. chicken thighs, skinless and boned
1 green bell pepper, cut into julienne strips
1/3 cup chopped onion
1/2 cup sliced mushrooms
1 (14 1/2 oz) can no added salt stewed tomatoes
1/4 cup water (may substitute low-sodium chicken broth or dry red cooking wine)
2 tsp. dried Italian seasoning
1/8 tsp. fresh ground black pepper
Directions
Coat large skillet with cooking spray. Preheat skillet over medium-high heat.
Add chicken and cook until lightly browned, about 6 minutes. Turn frequently to ensure consistent browning.
Add in pepper, onion and mushrooms and saute an additional 2 minutes, stirring frequently.
Stir in tomatoes, water (or broth or wine), Italian seasoning and black pepper. Bring to boil. Reduce heat, cover, simmer, gently stirring occasionally, until chicken is tender and no longer pink, about 15 minutes.
Remove chicken from skillet, set aside and cover to keep moist and warm. Continue to simmer sauce, uncovered and stirring occasionally, for about 5 minutes or until desired consistency.
Place chicken in a serving dish. Pour sauce over the top and serve.
Nutritional Information Per Serving: Calories: 190: Fat: 6 g; Saturated Fat: 1.5 g; Fiber: 2 g; Sodium: 75 mg; Protein: 23 g; Carbohydrates: 9 g
SWEDISH MEATBALLS
Recipe Yield: Yield: 12 servings
https://diabeticgourmet.com/diabetic-recipes/swedish-meatballs
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Ingredients
1 egg
1/2 cup low-fat (1%) milk
2 slices white bread, lightly toasted and made into coarse crumbs
1/2 small onion, minced
2 tablespoon minced fresh parsley
1/2 teaspoon salt (optional)
1/4 teaspoon ground allspice
1/4 teaspoon nutmeg
1 pound ground skinless turkey breast
1/2 pound lean ground pork
3 tablespoons all-purpose flour
2 teaspoons vegetable oil
Directions
In a large bowl, whisk the egg with the milk and bread crumbs; let stand for 5 minutes. Add the onion, parsley, salt, allspice, and nutmeg; blend well. Add the meats and stir with a fork until well blended. Cover and chill for at least 30 minutes.
Sprinkle with flour on a pice of waxed paper and place next to the meat bowl. Shape the meat into 48 meatballs, about 1 tablespoon each. Dip each meatball lightly in the flour and place on a baking sheet. Set aside.
In a large nonstick skillet, heat 1 teaspoon of the oil. Add half the meatballs and cook until browned all over, 5 minutes. Cover and cook the meatballs until the meat is no longer pink, 20-25 minutes, turning occasionally. (Remaining meatballs should be refrigerated.)
Transfer the cooked meatballs to a bowl, cover, and keep warm.
Remove any small meat pieces from the skillet. Repeat step 3 with the remaining meatballs.
Nutritional Information Per Serving: Calories: 106; Fat: 3 g; Sodium: 65 mg; Cholesterol: 54 mg; Protein: 15 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 Starch, 2 Very Lean Meat
CRANBERRY NUT TEA CAKE
Recipe Yield: Yield: 1 Cake (9 Servings)
https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-tea-cake
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-3/4 cups all-purpose flour
1/2 cup sugar
2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup orange juice
1/3 cup plus 2 tablespoons canola or corn oil
1 large egg
1/2 cup fresh or thawed frozen cranberries, chopped
1/2 cup chopped walnuts
1 teaspoon grated orange zest
1 tablespoons powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch square baking pan with non-stick pan spray.
Combine the flour, sugar, baking powder, salt, and cinnamon in a medium bowl; mix to blend. Stir in the orange juice, oil, and egg. Fold in the cranberries, walnuts, and orange zest.
Pour the batter into the prepared pan. bake for 25 to 30 minutes, until the top is firm and an inserted toothpick or knife comes out clean. Cool on a wire rack.
Before serving, sift powdered sugar on top of the cake and cut it into nine 2-1/2 inch squares.
Nutritional Information Per Serving: Calories: 299; Fat: 16 g; Sodium: 218 mg; Cholesterol: 24 mg; Protein: 4 g; Carbohydrates: 35 g
Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2-1/2 Fat
Monday, November 27, 2017
Meatless Monday
Here's to another Meatless Monday. Any of these six recipes would be a welcome addition to your Thanksgiving meal, including Green Beans with Poppy Seed Dressing and Fresh Fruit Clafouti. Enjoy!
APPLE STUFFED ACORN SQUASH
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.
Ingredients
1/4 cup raisins
2 acorn squash (about 4 inches in diameter)
Butter-flavored cooking spray
2 tablespoons sucralose no-calorie sweetener
1/4 teaspoon ground cinnamon
2 medium Fuji apples
2 tablespoons light butter
Directions
Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.
Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.
Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.
Yield: 8 servings.
Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: 4 servings (3/4 cup each)
View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/
Source: The Eating Well Diabetes Cookbook
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute.
Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.
Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
TANGY LEMON SQUARES
This recipe begins, “These bars are tangy and rich in flavor, but not in fat, carbs or calories. No need to feel guilty after eating one!”
Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares Print version: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares/print/
Ingredients
Crust Ingredients:
3/4 cup all-purpose flour
1/3 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
6 tablespoons cold stick butter, cut into pieces
1 teaspoon grated lemon peel
1 teapoon vanilla
Filling Ingredients:
2 eggs
3/4 cup Equal Spoonful or Granulated**
1/2 cup lemon juice
4 tablespoons stick butter, melted
1 tablespoon grated lemon peel
*May substitute 8 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, combine flour, 1/3 cup Equal and salt in medium bowl.
Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs.
Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough.
Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan.
Bake in preheated 350F oven 8 to 10 minutes or until set. Cool on wire rack.
For Filling, beat eggs and 3/4 cup Equal. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.
Bake about 15 minutes or until filling is set.
Cool completely on wire rack. Cut into squares.
Store in airtight container in refrigerator.
Nutritional Information Per Serving: Calories: 95; Fat: 8 g; Sodium: 30 mg; Cholesterol: 45 mg; Protein: 2 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 starch, 1-1/2 fat
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
APPLE STUFFED ACORN SQUASH
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/sides/apple-stuffed-acorn-squash/.
Ingredients
1/4 cup raisins
2 acorn squash (about 4 inches in diameter)
Butter-flavored cooking spray
2 tablespoons sucralose no-calorie sweetener
1/4 teaspoon ground cinnamon
2 medium Fuji apples
2 tablespoons light butter
Directions
Cover raisins with warm water and soak 20 minutes. Preheat oven to 375°F.
Cut squash into quarters; remove seeds. Place squash on baking sheet. Spray inside of each squash quarter with cooking spray. Combine sweetener and cinnamon in small bowl; sprinkle squash quarters with half of cinnamon mixture. Bake 10 minutes.
Meanwhile, cut apples into quarters; remove cores. Chop apples into 1/2-inch pieces. Drain raisins. Melt butter in medium saucepan over medium heat. Add apples, raisins, and remaining cinnamon mixture; cook and stir 1 minute. Top partially baked squash with equal amounts apple mixture. Bake 30 to 35 minutes or until apples and squash are tender. Serve warm.
Yield: 8 servings.
Nutrition Facts Per Serving: Calories: 87 calories, Carbohydrates: 20 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 28 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fruit.
SPICY PUMPKIN SOUP WITH GREEN CHILE SWIRL
This is from Diabetes Self-Management and can be found online at https://www.diabetesselfmanagement.com/recipes/soups-stews/spicy-pumpkin-soup-with-green-chile-swirl/
Ingredients
1 can (4 ounces) diced mild green chiles
1/4 cup light sour cream, plus additional for garnish
1/4 cup packed fresh cilantro leaves
1 can (15 ounces) solid-pack pumpkin
1 can (about 14 ounces) fat-free reduced-sodium vegetable broth
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper (optional)
Directions
Combine chiles, 1/4 cup sour cream, and cilantro in food processor or blender; process until smooth.*
Combine pumpkin, broth, water, cumin, chili powder, garlic powder, and red pepper, if desired, in medium saucepan; stir in 1/4 cup green chile mixture. Bring to a boil; reduce heat to medium. Simmer, uncovered, 5 minutes, stirring occasionally.
Ladle soup into four serving bowls; top each serving with small dollops of remaining green chile mixture and additional sour cream, if desired. Run tip of spoon through dollops to swirl.
*Note. Or omit food processor step by adding green chiles directly to soup. Finely chop cilantro and combine with sour cream. Dollop soup with sour cream-cilantro mixture as directed.
Yield: 4 servings. Serving size: 1 bowl soup (1/4 of total recipe) without additional sour cream.
Nutrition Facts Per Serving: Calories: 72 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 276 mg, Fiber: 4 g
Exchanges per serving: 1 Bread/Starch.
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: 4 servings (3/4 cup each)
View online: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Print version: https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing/print/
Source: The Eating Well Diabetes Cookbook
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute.
Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain.
Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
TABBOULEH (CRACKED WHEAT SALAD)
Recipe Yield: Yield: 3 cups (6 servings)
Find this at https://diabeticgourmet.com/diabetic-recipes/tabbouleh-cracked-wheat-salad
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Fat: 7 g; Sodium: 206 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Starch, 1 Fat
TANGY LEMON SQUARES
This recipe begins, “These bars are tangy and rich in flavor, but not in fat, carbs or calories. No need to feel guilty after eating one!”
Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares Print version: https://diabeticgourmet.com/diabetic-recipes/tangy-lemon-squares/print/
Ingredients
Crust Ingredients:
3/4 cup all-purpose flour
1/3 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
6 tablespoons cold stick butter, cut into pieces
1 teaspoon grated lemon peel
1 teapoon vanilla
Filling Ingredients:
2 eggs
3/4 cup Equal Spoonful or Granulated**
1/2 cup lemon juice
4 tablespoons stick butter, melted
1 tablespoon grated lemon peel
*May substitute 8 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, combine flour, 1/3 cup Equal and salt in medium bowl.
Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs.
Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough.
Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan.
Bake in preheated 350F oven 8 to 10 minutes or until set. Cool on wire rack.
For Filling, beat eggs and 3/4 cup Equal. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.
Bake about 15 minutes or until filling is set.
Cool completely on wire rack. Cut into squares.
Store in airtight container in refrigerator.
Nutritional Information Per Serving: Calories: 95; Fat: 8 g; Sodium: 30 mg; Cholesterol: 45 mg; Protein: 2 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 starch, 1-1/2 fat
FRESH FRUIT CLAFOUTI
Recipe Yield: Yield: 1 Cake (6 servings)
https://diabeticgourmet.com/diabetic-recipes/fresh-fruit-clafouti
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Directions
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving: Calories: 92; Fat: 1 g; Sodium: 92 mg; Cholesterol: 36 mg; Protein: 4 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Other Carbohydrate
Tuesday, September 15, 2015
Tuesday Recipes
Six more yummy recipes to try out. Enjoy!
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
View recipe: http://diabeticgourmet.com/recipes/html/746.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg ; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtmlIngredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
View recipe: http://diabeticgourmet.com/recipes/html/747.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine.
Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus.
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
COCONUT CUSTARD PIE
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information (Per Serving): Calories: 194; Protein: 6 g; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g
Exchanges: 1/2 milk, 1/2 starch, 2 fat
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
View recipe: http://diabeticgourmet.com/recipes/html/746.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg ; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtmlIngredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
View recipe: http://diabeticgourmet.com/recipes/html/747.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine.
Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus.
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
COCONUT CUSTARD PIE
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information (Per Serving): Calories: 194; Protein: 6 g; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g
Exchanges: 1/2 milk, 1/2 starch, 2 fat
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