Wednesday Recipes

Here are six diabetic - and vegetarian - recipes to help you through the day. Enjoy!

ICED MOCHA SHERBET

Yield: 4 servings

Source: Light and Easy Diabetes Cuisine

Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml

View Online: http://diabeticgourmet.com/recipes/html/576.shtml

Ingredients

1-1/2 cups evaporated non-fat milk

1 teaspoon pure vanilla extract

2 tablespoons carob powder

1 tablespoon crystalline fructose

2 tablespoons frozen orange juice concentrate

1 tablespoon instant coffee granules

1 tablespoon part-skim ricotta cheese

Directions

Mix all ingredients together in blender and turn into metal trays.

Place in freezer and stir with fork from time to time to break up ice crystals.

When ready to serve, process again so the sherbet is soft.

Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g

TOSSED GARDEN SALAD

Glycemic Index: 41, Glycemic Load: 8

Yield: 4 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Find this recipe at: http://diabeticgourmet.com/recipes/html/748.shtml

Ingredients

6 cups bite-size pieces romain or red leaf lettuce

2/3 cup cucumber, peeled and chopped

3/4 cup tomato, chopped

1/4 cup chopped red onion

1/4 cup raisins

2 tablespoons sunflower seeds, toasted

1 ounce or 2 tablespoons blue cheese, crumbled

1/4 cup bottled nonfat French dressing

Directions

Toss lettuce, cucumber, tomato, and onion in a large bowl.

Sprinkle with raisins, sunflower seeds, and cheese. Pour dressing over salad, tossing to coat. Serve immediately.

Nutritional Information Per Serving: Calories: 132; Protein: 5 g; Fat: 3 g; Sodium: 229 mg; Cholesterol: 5 mg; Dietary Fiber: 2.5 g; Carbohydrates: 20 g; Exchanges: 2 Vegetable, 1/2 Fruit, 1/4 High-Fat Meat, 1/2 Fat

BROCCOLI FRITTATA

Yield: 4 Servings

View recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

TOMATO AND RED ONION SALAD

The recipe begins, “This salad is best in season: With summer-ripe tomatoes, sweet onion and chives from the garden this is summer eating at its best.”

Serves 8.

Find this recipe at: http://diabeticgourmet.com/recipes/html/337.shtml

Ingredients

4 large ripe tomatoes, cored and sliced

1/2 large red onion, sliced thinly

2 tablespoons olive oil

4 tablespoons cider vinegar

2 tablespoons chopped chives

Salt and pepper to taste

Directions

Arrange tomato and onion slices in shallow bowl. Stir together oil and vinegar, season to taste. Drizzle dressing over tomatoes and onions. Let stand for 30 minutes; garnish with chives.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3 g; Sodium: 300 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable

ROASTED CORN WITH CUMIN AND LIME

Find this recipe at: http://diabeticgourmet.com/recipes/html/341.shtml

Makes 6 servings

Ingredients

1 Tbsp. fresh lime juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 tsp. extra virgin olive oil

6 ears fresh corn, in the husk

2 limes, cut lengthwise into wedges

Directions

Heat the grill or preheat the oven to 500 degrees.

In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.

Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.

Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.

Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)

Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.

Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 207 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1 1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

Meatless Monday

Before we get to today's recipes, there's a recall to report. According to The Diabetic News, Hampton Creek is voluntarily recalling several of its “baking mixes that contain the Native Forest Coconut Milk Powder.” The ingredient has tested positive for Salmonella, “which can cause serious and sometimes fatal infections in young children, frail or elderly people, people with diabetes and others with weakened immune systems.” To read the article (“Recall of Muffin and Cake Mixes Due to Salmonella”), click here.

Okay, on to today's six recipes, including New England Mini Corn Cakes and more. Enjoy!

STRAWBERRY-PEACH COOLER

Yield: 2 servings

Serving size: 1 cup

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Find this recipe at: http://diabeticgourmet.com/recipes/html/737.shtml

Ingredients

1 cup dry-pack unsweetened frozen strawberries

2/3 cup dry-pack unsweetened frozen peaches

3/4 cup orange juice

Directions

In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.

Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.

Working with a small knife in the measuring cup, cut each peach slice in half.

Transfer the peaches and strawberries to a blender container.

Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit

ANGEL PECAN CUPCAKES

Glycemic Index: 30, Glycemic Load: 6

Yield: 12 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Find this recipe at: 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; Exchanges: 1-1/2 Starch

TOSSED GARDEN SALAD

Glycemic Index: 41, Glycemic Load: 8

Yield: 4 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Find this recipe at: http://diabeticgourmet.com/recipes/html/748.shtml

Ingredients

6 cups bite-size pieces romain or red leaf lettuce

2/3 cup cucumber, peeled and chopped

3/4 cup tomato, chopped

1/4 cup chopped red onion

1/4 cup raisins

2 tablespoons sunflower seeds, toasted

1 ounce or 2 tablespoons blue cheese, crumbled

1/4 cup bottled nonfat French dressing

Directions

Toss lettuce, cucumber, tomato, and onion in a large bowl.

Sprinkle with raisins, sunflower seeds, and cheese. Pour dressing over salad, tossing to coat. Serve immediately.

Nutritional Information Per Serving: Calories: 132; Protein: 5 g; Fat: 3 g; Sodium: 229 mg; Cholesterol: 5 mg; Dietary Fiber: 2.5 g; Carbohydrates: 20 g; Exchanges: 2 Vegetable, 1/2 Fruit, 1/4 High-Fat Meat, 1/2 Fat

NEW ENGLAND MINI CORN CAKES

Yield: 12 servings

Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb

Info: http://diabeticgourmet.com/book_archive/details/74.shtml

Notes: Make silver dollar pancakes the easy way, with a muffin tin.

Ingredients

Nonstick cooking spray

1-1/3 cups yellow cornmeal

1-1/3 cups unbleached white flour

4 teaspoons baking powder

3 eggs, beaten

1 cup evaporated fat-free milk

2 tablespoons honey

2 tablespoons low-calorie margarine

3 teaspoons maple extract

Directions

Preheat the oven to 400 degrees.

Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.

Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.

Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch

CHILLED TOMATO SOUP

Prep Time: 15; Minutes - Cost: $; Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"

To view online, click here.

Ingredients

3/4 cup finely diced, seeded, unpeeled cucumber

1/2 cup chopped fresh basil

1/4 cup finely chopped red onion

2 tablespoons extra-virgin olive oil

3 pounds tomatoes, chopped

3 tablespoons balsamic vinegar

2 teaspoons salt

1/2 teaspoon black pepper

Directions

Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.

Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).

Nutritional Information Per Serving: Calories: 143 ; Protein: 3 g ; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat

AVOCADO AND MANGO SALSA

Yield: 3 cups

Servings: 12 (1/4-cup) servings

View recipe: http://diabeticgourmet.com/recipes/html/703.shtml

Ingredients

1 ripe avocado, peeled and diced

1 cup chopped ripe mango

1 jalapeno pepper, seeded and finely chopped

1/2 cup chopped jicama

Juice of 1 lime (2 tablespoons)

Salt and ground pepper

1/4 cup cilantro leaves, chopped

Directions

In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.

Season to taste with salt and pepper.

Mix in the cilantro.

Let the salsa sit 20 minutes for flavors to meld before serving.

Nutritional Information Per Serving: Calories: 35; Protein: 0.5 g; Fat: 2 g; Sodium: 0.5 mg; Saturated Fat: 0.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1/2 Fat