We're half-way through the week...Where does the time go?
Here are six recipes to help you through the day, including Turkey Salad with Orange Vinaigrette and Ham Stuffed Zucchini. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
CHICKEN RATATOUILLE
Recipe Yield: Makes: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-ratatouille.
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Fat: 7 g; Saturated Fat: 1.5 g; Fiber: 8 g; Sodium: 240 mg; Protein: 32 g; Carbohydrates: 20 g
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Gently reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
HAM STUFFED ZUCCHINI
Source: The Diabetic Newsletter
View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/
Ingredients
8 small zucchini
4 cups low-fat ham, chopped fine
2 eggs or egg substitute, lightly beaten
1 teaspoon basil
1/2 cup green pepper, chopped
1/4 cup low-fat Swiss cheese, shredded
1 tablespoon canola oil
Directions
With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.
In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.
Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.
Place the zucchini in a baking dish coated with a non-stick cooking spray.
Brush the stuffed zucchini with oil.
Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.
Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
Showing posts with label Turkey Salad with Orange Vinaigrette. Show all posts
Showing posts with label Turkey Salad with Orange Vinaigrette. Show all posts
Wednesday, October 28, 2020
Wednesday, September 9, 2020
Wednesday Recipes
We're half-way through the week...Where does the time go?
Here are six recipes to help you through the day, including Turkey Salad with Orange Vinaigrette and Ham Stuffed Zucchini. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
CHICKEN RATATOUILLE
Recipe Yield: Makes: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-ratatouille.
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Fat: 7 g; Saturated Fat: 1.5 g; Fiber: 8 g; Sodium: 240 mg; Protein: 32 g; Carbohydrates: 20 g
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Gently reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
HAM STUFFED ZUCCHINI
Source: The Diabetic Newsletter
View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/
Ingredients
8 small zucchini
4 cups low-fat ham, chopped fine
2 eggs or egg substitute, lightly beaten
1 teaspoon basil
1/2 cup green pepper, chopped
1/4 cup low-fat Swiss cheese, shredded
1 tablespoon canola oil
Directions
With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.
In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.
Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.
Place the zucchini in a baking dish coated with a non-stick cooking spray.
Brush the stuffed zucchini with oil.
Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.
Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
Here are six recipes to help you through the day, including Turkey Salad with Orange Vinaigrette and Ham Stuffed Zucchini. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
CHICKEN RATATOUILLE
Recipe Yield: Makes: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-ratatouille.
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Fat: 7 g; Saturated Fat: 1.5 g; Fiber: 8 g; Sodium: 240 mg; Protein: 32 g; Carbohydrates: 20 g
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Gently reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
HAM STUFFED ZUCCHINI
Source: The Diabetic Newsletter
View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/
Ingredients
8 small zucchini
4 cups low-fat ham, chopped fine
2 eggs or egg substitute, lightly beaten
1 teaspoon basil
1/2 cup green pepper, chopped
1/4 cup low-fat Swiss cheese, shredded
1 tablespoon canola oil
Directions
With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.
In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.
Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.
Place the zucchini in a baking dish coated with a non-stick cooking spray.
Brush the stuffed zucchini with oil.
Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.
Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
Tuesday, May 19, 2020
Tuesday Recipes
There's a little of this, a little of that in today's post, including Turkey Salad with Orange Vinaigrette and Basil Chicken Soup. Enjoy!
BEEF RIB ROAST WITH LEMON GLAZED CARROTS AND RUTABAGAS
Recipe Yield: Makes 8 to 10 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-rib-roast-with-lemon-glazed-carrots-and-rutabagas.
Ingredients
1 well trimmed beef rib roast (2 to 4 ribs), small end, chine (back) bone removed (6 to 8 pounds)
Salt and pepper
4 to 5 medium carrots, cut into 3 x 1/4 x 1/4 inch strips
1 small rutabaga, cut into 3 x 1/4 x 1/4 inch strips
1/2 cup water
2 tablespoons butter
1 tablespoon packed brown sugar
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon peel
1/4 teaspoon dried dill weed
1/4 teaspoon salt
Directions
Heat oven to 350F. Place roast, fat side up, in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat or touching bone. Do not add water or cover. Roast 2-1/4 to 2-1/2 hours for medium rare; 2-3/4 to 3 hours for medium doneness.
Remove roast when meat thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.)
Meanwhile, place carrots, rutabaga and water in medium saucepan. Cover and cook over medium heat 13 to 15 minutes. Combine butter, brown sugar, lemon juice, lemon peel, dill weed and 1/4 teaspoon salt in small pan; cook over medium heat 2 to 3 minutes, stirring occasionally.
Add butter mixture to vegetables; continue cooking, uncovered, 3 to 4 minutes or until vegetables are glazed, stirring occasionally.
Carve roast into slices; season with salt and pepper, as desired. Serve with vegetables.
Nutritional Information Per Serving: Calories: 364; Fat: 15 g; Saturated Fat: 6 g; Fiber: 1.5 g; Sodium: 199 mg; Cholesterol: 122 mg; Protein: 48 g; Carbohydrates: 7 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
APPLESAUCE CAKE
Recipe Yield: Yield: 8 servings Serving size: 1 slice.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipes/applesauce-cake.
Ingredients
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons cinnamon
1/2 teaspoon ginger
1/2 cup reduced-calorie margarine
1/4 cup molasses
1/2 cup egg substitute
1 teaspoon vanilla extract
1 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsweetened applesauce
Directions
Preheat oven to 350 degrees F. Spray an 8x8 inch metal cake pan with vegetable cooking spray. In a small bowl, stir together flour, baking powder, baking soda, cinnamon, and ginger. Set aside.
In a large mixing bowl, beat margarine and molasses with an electric mixer on high speed for approximately 1 minute.
Add egg substitute and vanilla and blend on high speed for 30 seconds. Mixture will be liquid.
Add Splenda Granulated Sweetener and beat on medium speed until very smooth, approximately 1 1/2 minutes.
Add flour mixture and applesauce and beat on low speed until mixed, approximately 45 seconds.
Spread batter evenly into prepared pan and bake for 30 minutes at 350 degrees F.
Nutritional Information Per Serving: Calories: 170; Fat: 7 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 260 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 10 g
SANTA FE CHICKEN
Recipe Yield: Yield: 6 servings
Source: Campbells; Culinary.net and FamilyFeatures
View this online at https://diabeticgourmet.com/diabetic-recipe/santa-fe-chicken.
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (about 1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10 3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Notes:
This Santa Fe Chicken is a flavorful one-skillet dish and it’s a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Nutritional Information Per Serving: Calories: 308; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 486 mg; Cholesterol: 78 mg; Protein: 35 g; Carbohydrates: 27 g
BASIL CHICKEN SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup.
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
BUTTERY SPAGHETTI SQUASH
Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.
Ingredients
3 pounds spaghetti squash, halved lengthwise, seeded
2 tablespoons butter, melted
1/4 cup chicken broth
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon black pepper
Directions
Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.
Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.
Mix butter, broth, parsley, salt and pepper; add to squash. Serve.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
BEEF RIB ROAST WITH LEMON GLAZED CARROTS AND RUTABAGAS
Recipe Yield: Makes 8 to 10 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-rib-roast-with-lemon-glazed-carrots-and-rutabagas.
Ingredients
1 well trimmed beef rib roast (2 to 4 ribs), small end, chine (back) bone removed (6 to 8 pounds)
Salt and pepper
4 to 5 medium carrots, cut into 3 x 1/4 x 1/4 inch strips
1 small rutabaga, cut into 3 x 1/4 x 1/4 inch strips
1/2 cup water
2 tablespoons butter
1 tablespoon packed brown sugar
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon peel
1/4 teaspoon dried dill weed
1/4 teaspoon salt
Directions
Heat oven to 350F. Place roast, fat side up, in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat or touching bone. Do not add water or cover. Roast 2-1/4 to 2-1/2 hours for medium rare; 2-3/4 to 3 hours for medium doneness.
Remove roast when meat thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.)
Meanwhile, place carrots, rutabaga and water in medium saucepan. Cover and cook over medium heat 13 to 15 minutes. Combine butter, brown sugar, lemon juice, lemon peel, dill weed and 1/4 teaspoon salt in small pan; cook over medium heat 2 to 3 minutes, stirring occasionally.
Add butter mixture to vegetables; continue cooking, uncovered, 3 to 4 minutes or until vegetables are glazed, stirring occasionally.
Carve roast into slices; season with salt and pepper, as desired. Serve with vegetables.
Nutritional Information Per Serving: Calories: 364; Fat: 15 g; Saturated Fat: 6 g; Fiber: 1.5 g; Sodium: 199 mg; Cholesterol: 122 mg; Protein: 48 g; Carbohydrates: 7 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
APPLESAUCE CAKE
Recipe Yield: Yield: 8 servings Serving size: 1 slice.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipes/applesauce-cake.
Ingredients
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons cinnamon
1/2 teaspoon ginger
1/2 cup reduced-calorie margarine
1/4 cup molasses
1/2 cup egg substitute
1 teaspoon vanilla extract
1 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsweetened applesauce
Directions
Preheat oven to 350 degrees F. Spray an 8x8 inch metal cake pan with vegetable cooking spray. In a small bowl, stir together flour, baking powder, baking soda, cinnamon, and ginger. Set aside.
In a large mixing bowl, beat margarine and molasses with an electric mixer on high speed for approximately 1 minute.
Add egg substitute and vanilla and blend on high speed for 30 seconds. Mixture will be liquid.
Add Splenda Granulated Sweetener and beat on medium speed until very smooth, approximately 1 1/2 minutes.
Add flour mixture and applesauce and beat on low speed until mixed, approximately 45 seconds.
Spread batter evenly into prepared pan and bake for 30 minutes at 350 degrees F.
Nutritional Information Per Serving: Calories: 170; Fat: 7 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 260 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 10 g
SANTA FE CHICKEN
Recipe Yield: Yield: 6 servings
Source: Campbells; Culinary.net and FamilyFeatures
View this online at https://diabeticgourmet.com/diabetic-recipe/santa-fe-chicken.
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (about 1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10 3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Notes:
This Santa Fe Chicken is a flavorful one-skillet dish and it’s a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Nutritional Information Per Serving: Calories: 308; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 486 mg; Cholesterol: 78 mg; Protein: 35 g; Carbohydrates: 27 g
BASIL CHICKEN SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup.
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
BUTTERY SPAGHETTI SQUASH
Recipe Yield: Prep Time: 10 Minutes - Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/buttery-spaghetti-squash.
Ingredients
3 pounds spaghetti squash, halved lengthwise, seeded
2 tablespoons butter, melted
1/4 cup chicken broth
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon black pepper
Directions
Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.
Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl.
Mix butter, broth, parsley, salt and pepper; add to squash. Serve.
Nutritional Information Per Serving: Calories: 95; Fat: 5 g; Sodium: 168 mg; Protein: 1 g; Carbohydrates: 13 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
Wednesday, May 13, 2020
Wednesday Recipes
We're half-way through the week...Where does the time go?
Here are six recipes to help you through the day, including Turkey Salad with Orange Vinaigrette and Ham Stuffed Zucchini. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
CHICKEN RATATOUILLE
Recipe Yield: Makes: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-ratatouille.
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Fat: 7 g; Saturated Fat: 1.5 g; Fiber: 8 g; Sodium: 240 mg; Protein: 32 g; Carbohydrates: 20 g
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Gently reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
HAM STUFFED ZUCCHINI
Source: The Diabetic Newsletter
View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/
Ingredients
8 small zucchini
4 cups low-fat ham, chopped fine
2 eggs or egg substitute, lightly beaten
1 teaspoon basil
1/2 cup green pepper, chopped
1/4 cup low-fat Swiss cheese, shredded
1 tablespoon canola oil
Directions
With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.
In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.
Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.
Place the zucchini in a baking dish coated with a non-stick cooking spray.
Brush the stuffed zucchini with oil.
Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.
Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
Here are six recipes to help you through the day, including Turkey Salad with Orange Vinaigrette and Ham Stuffed Zucchini. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
CHICKEN RATATOUILLE
Recipe Yield: Makes: 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-ratatouille.
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Fat: 7 g; Saturated Fat: 1.5 g; Fiber: 8 g; Sodium: 240 mg; Protein: 32 g; Carbohydrates: 20 g
HEARTY MUSHROOM SOUP
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 6; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-soup.
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Gently reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Fat: 12 g; Protein: 6 g; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
HAM STUFFED ZUCCHINI
Source: The Diabetic Newsletter
View this at https://diabeticgourmet.com/diabetic-recipes/ham-stuffed-zucchini/print/
Ingredients
8 small zucchini
4 cups low-fat ham, chopped fine
2 eggs or egg substitute, lightly beaten
1 teaspoon basil
1/2 cup green pepper, chopped
1/4 cup low-fat Swiss cheese, shredded
1 tablespoon canola oil
Directions
With a sharp knife, cut off the ends of the zucchini and hollow out the inside, removing the pulp.
In a mixing bowl, combine the ham, eggs, basil, green pepper and cheese.
Pack 1/2 cup of this mixture into each zucchini, using fingers or a teaspoon.
Place the zucchini in a baking dish coated with a non-stick cooking spray.
Brush the stuffed zucchini with oil.
Bake in a preheated 325 degree F oven for 45 minutes. The zucchini will be fork-tender.
Nutritional Information Per Serving: Calories: 190; Fat: 6.6 g; Sodium: 29 mg; Protein: 7 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
Monday, April 13, 2020
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Chunky Chicken Vegetable and Rosemary Stew and Light Sour Cream Chicken Enchiladas. Enjoy!
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Recipe Yield: 6 servings.
Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.
View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Notes:
Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g
APPLESAUCE CAKE
Recipe Yield: Yield: 8 servings Serving size: 1 slice.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipes/applesauce-cake.
Ingredients
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons cinnamon
1/2 teaspoon ginger
1/2 cup reduced-calorie margarine
1/4 cup molasses
1/2 cup egg substitute
1 teaspoon vanilla extract
1 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsweetened applesauce
Directions
Preheat oven to 350 degrees F. Spray an 8x8 inch metal cake pan with vegetable cooking spray. In a small bowl, stir together flour, baking powder, baking soda, cinnamon, and ginger. Set aside.
In a large mixing bowl, beat margarine and molasses with an electric mixer on high speed for approximately 1 minute.
Add egg substitute and vanilla and blend on high speed for 30 seconds. Mixture will be liquid.
Add Splenda Granulated Sweetener and beat on medium speed until very smooth, approximately 1 1/2 minutes.
Add flour mixture and applesauce and beat on low speed until mixed, approximately 45 seconds.
Spread batter evenly into prepared pan and bake for 30 minutes at 350 degrees F.
Nutritional Information Per Serving: Calories: 170; Fat: 7 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 260 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 10 g
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini 1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
TEXAS RED CHILI
Recipe Yield: Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Recipe Yield: 6 servings.
Source: Recipe by Nancy Hughes. Recipe and photo appear courtesy of Canola Info.
View this online at https://diabeticgourmet.com/diabetic-recipe/chunky-chicken-vegetable-and-rosemary-stew.
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Notes:
Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Nutritional Information Per Serving: Calories: 220; Fat: 7 g; Saturated Fat: 1 g; Fiber: 6 g; Sodium: 380 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 17 g
APPLESAUCE CAKE
Recipe Yield: Yield: 8 servings Serving size: 1 slice.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View online at https://diabeticgourmet.com/diabetic-recipes/applesauce-cake.
Ingredients
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons cinnamon
1/2 teaspoon ginger
1/2 cup reduced-calorie margarine
1/4 cup molasses
1/2 cup egg substitute
1 teaspoon vanilla extract
1 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsweetened applesauce
Directions
Preheat oven to 350 degrees F. Spray an 8x8 inch metal cake pan with vegetable cooking spray. In a small bowl, stir together flour, baking powder, baking soda, cinnamon, and ginger. Set aside.
In a large mixing bowl, beat margarine and molasses with an electric mixer on high speed for approximately 1 minute.
Add egg substitute and vanilla and blend on high speed for 30 seconds. Mixture will be liquid.
Add Splenda Granulated Sweetener and beat on medium speed until very smooth, approximately 1 1/2 minutes.
Add flour mixture and applesauce and beat on low speed until mixed, approximately 45 seconds.
Spread batter evenly into prepared pan and bake for 30 minutes at 350 degrees F.
Nutritional Information Per Serving: Calories: 170; Fat: 7 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 260 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 10 g
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini 1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
Tuesday, April 7, 2020
Turkey
Turkey is frequently considered a Thanksgiving food. But it can be eaten at any time! Here are six turkey recipes to help you through the day, including Turkey Meatloaf and 15-Minute Chili. Enjoy!
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/15-minute-chili.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale 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; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/15-minute-chili.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale 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; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
Monday, March 9, 2020
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Tandoori Chicken Skewers with Mint Raita, Beef Rib Roast with Lemon Glazed Carrots and Rutabagas, and Sweet Potato Pie. Enjoy!
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Yield: Makes 4 servings for main course or a snack for 6 or 12 people
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g
Diabetic Exchanges: 2 starch, 1 fat
BEEF RIB ROAST WITH LEMON GLAZED CARROTS AND RUTABAGAS
Recipe Yield: Makes 8 to 10 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-rib-roast-with-lemon-glazed-carrots-and-rutabagas.
Ingredients
1 well trimmed beef rib roast (2 to 4 ribs), small end, chine (back) bone removed (6 to 8 pounds)
Salt and pepper
4 to 5 medium carrots, cut into 3 x 1/4 x 1/4 inch strips
1 small rutabaga, cut into 3 x 1/4 x 1/4 inch strips
1/2 cup water
2 tablespoons butter
1 tablespoon packed brown sugar
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon peel
1/4 teaspoon dried dill weed
1/4 teaspoon salt
Directions
Heat oven to 350F. Place roast, fat side up, in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat or touching bone. Do not add water or cover. Roast 2-1/4 to 2-1/2 hours for medium rare; 2-3/4 to 3 hours for medium doneness.
Remove roast when meat thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.)
Meanwhile, place carrots, rutabaga and water in medium saucepan. Cover and cook over medium heat 13 to 15 minutes. Combine butter, brown sugar, lemon juice, lemon peel, dill weed and 1/4 teaspoon salt in small pan; cook over medium heat 2 to 3 minutes, stirring occasionally.
Add butter mixture to vegetables; continue cooking, uncovered, 3 to 4 minutes or until vegetables are glazed, stirring occasionally.
Carve roast into slices; season with salt and pepper, as desired. Serve with vegetables.
Nutritional Information Per Serving: Calories: 364; Fat: 15 g; Saturated Fat: 6 g; Fiber: 1.5 g; Sodium: 199 mg; Cholesterol: 122 mg; Protein: 48 g; Carbohydrates: 7 g
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Yield: Makes 4 servings for main course or a snack for 6 or 12 people
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g
Diabetic Exchanges: 2 starch, 1 fat
BEEF RIB ROAST WITH LEMON GLAZED CARROTS AND RUTABAGAS
Recipe Yield: Makes 8 to 10 servings.
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-rib-roast-with-lemon-glazed-carrots-and-rutabagas.
Ingredients
1 well trimmed beef rib roast (2 to 4 ribs), small end, chine (back) bone removed (6 to 8 pounds)
Salt and pepper
4 to 5 medium carrots, cut into 3 x 1/4 x 1/4 inch strips
1 small rutabaga, cut into 3 x 1/4 x 1/4 inch strips
1/2 cup water
2 tablespoons butter
1 tablespoon packed brown sugar
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon peel
1/4 teaspoon dried dill weed
1/4 teaspoon salt
Directions
Heat oven to 350F. Place roast, fat side up, in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat or touching bone. Do not add water or cover. Roast 2-1/4 to 2-1/2 hours for medium rare; 2-3/4 to 3 hours for medium doneness.
Remove roast when meat thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.)
Meanwhile, place carrots, rutabaga and water in medium saucepan. Cover and cook over medium heat 13 to 15 minutes. Combine butter, brown sugar, lemon juice, lemon peel, dill weed and 1/4 teaspoon salt in small pan; cook over medium heat 2 to 3 minutes, stirring occasionally.
Add butter mixture to vegetables; continue cooking, uncovered, 3 to 4 minutes or until vegetables are glazed, stirring occasionally.
Carve roast into slices; season with salt and pepper, as desired. Serve with vegetables.
Nutritional Information Per Serving: Calories: 364; Fat: 15 g; Saturated Fat: 6 g; Fiber: 1.5 g; Sodium: 199 mg; Cholesterol: 122 mg; Protein: 48 g; Carbohydrates: 7 g
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts.
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
Wednesday, December 11, 2019
Salads
It used to be that salads were simply lettuce-tomatoes-onions-and-salad-dressing, unless the salad was egg or potato salad.
But salads can be so much more, as these six recipes will attest, including Roasted Chicken Salad with Napa Cabbage and Warm Chicken Salad. Enjoy!
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Notes:
Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.
Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
WARM CHICKEN SALAD
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.
Ingredients
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; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
But salads can be so much more, as these six recipes will attest, including Roasted Chicken Salad with Napa Cabbage and Warm Chicken Salad. Enjoy!
CRANBERRY SALAD
The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.
Ingredients
1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded
1 cup fresh snow pea pods, halved
1/2 cup julienne baby carrot strips
1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
4 cups shredded Napa cabbage
Directions
In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.
Notes:
Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.
Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
WARM CHICKEN SALAD
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.
Ingredients
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; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
Thursday, November 21, 2019
Salads
There was a time when salads consisted of lettuce-tomatoes-and-dressing. But they can be so much more, as today's six salad recipes show, including Roasted Corn and Roma Tomato Salad and Turkey Salad with Orange Vinaigrette. Enjoy!
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
WARM CHICKEN SALAD
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.
Ingredients
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; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
ASIAN CHICKEN AND SLAW
Recipe Yield: Servings: 4
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.
Ingredients
1-1/4 pounds ground chicken
3 cloves garlic, minced
2 green onions (including some green), finely chopped
1 tablespoon grated fresh ginger
1 can (8 ounces) water chestnuts, drained and chopped
2 tablespoons dark Asian sesame oil
3 tablespoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon salt
1/4 teaspoon black pepper
1 package (16 ounces) shredded coleslaw mix
1/4 cup beef broth
Directions
Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.
Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.
Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.
Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat
SOUTHERN-STYLE SLAW
Recipe Yield: Yields 12 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.
Ingredients
For the dressing:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 cup lite mayonnaise
2 tablespoons Dijon mustard
4 tablespoons apple cider vinegar
2 teaspoons fennel seed
3 tablespoons lemon juice
Salt & pepper, to taste
For the slaw:
2 each medium, seeded & sliced yellow bell peppers
2 each medium, seeded & sliced red bell peppers
4 cups shredded cabbage *
6 oz. bag shredded carrots *
5 each thinly sliced radishes
1 cup diced red onion
* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.
Directions
Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.
Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.
Toss the dressing in with the vegetables.
Chill for 60 minutes, stir and serve.
Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TURKEY SALAD WITH ORANGE VINAIGRETTE
Recipe Yield: Yield: 4 servings
Source: University of Nebraska
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.
Ingredients
1/4 cup orange juice
2 tablespoons vinegar, white wine
2 tablespoons onion (finely chopped)
1/4 teaspoon salt
1 dash pepper
1 tablespoon oil
2 teaspoons Dijon mustard
4 cups salad greens (torn)
2 cups cooked turkey breast, white meat (cut into julienne strips)
1 can mandarin orange segments (11 ounce, drained)
1/2 cup celery (sliced)
Directions
In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
In large bowl, combine all salad ingredients; toss gently.
Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.
Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.
Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g
WARM CHICKEN SALAD
Recipe Yield: Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.
Ingredients
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; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
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