Here are today's six yummy recipes to help you through the day, including Light Spinach Salad and Healthy Coleslaw. Enjoy!
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
Showing posts with label Turkey and Sun-Dried Tomato Pesto Grill. Show all posts
Showing posts with label Turkey and Sun-Dried Tomato Pesto Grill. Show all posts
Wednesday, June 24, 2020
Wednesday, February 27, 2019
What a Turkey!
While many of us think of turkey as something to save for the holidays (especially Thanksgiving), it can be fixed any time of the year, as these six recipes will attest to. Try the Turkey, Spinach and Apple Wrap, the Baja Turkey Chili, or any of the other turkey recipes in today's post. Enjoy!
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
TURKEY, SPINACH AND APPLE WRAP
Recipe Yield: Makes two wraps, or 2 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
BAJA TURKEY CHILIRecipe Yield: Yield: 24 servings
Source: NDOP
View 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 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
TOMATILLO TURKEY CHILI
Recipe Yield: Makes 6 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/tomatillo-turkey-chili.
Ingredients
1 Tbsp. canola oil
1 cup chopped onion
2 medium green bell peppers, seeded and chopped
1 large red, orange or yellow bell pepper, seeded and chopped
1 lb. lean ground turkey meat
4 cloves garlic, minced
1-2 fresh Fresno or jalapeno peppers, seeded and finely sliced
1 Tbsp. coriander
1 Tbsp. oregano
1 tsp. chili powder, or to taste
1 tsp. cumin
Salt and freshly ground black pepper
2 cups diced tomatillos or 2 (11 oz.) cans
1 cup frozen yellow corn
1 (15 oz.) can no salt added pinto beans, rinsed and drained
2 cups low-fat, reduced-sodium chicken broth
1/3 cup finely chopped cilantro
1/3 cup chopped green onions
Lime wedges for garnish
1/2 cup non-fat, plain, Greek yogurt, optional
Directions
Quick cooking directions
In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes. Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.
Add tomatillos, corn, beans and broth. Reduce heat, cover and simmer for a minimum of 20 minutes, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Slow cooking directions
In medium skillet, heat oil over medium-high heat. Saute onion and turkey until turkey almost cooked through, but still slightly pink, about 5 minutes.
In slow cooker, add turkey-onion mixture and remaining ingredients except cilantro, green onions, lime and yogurt. Stir until combined. Cook on low for 6 hours or on high for 4 hours, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Nutritional Information Per Serving: Calories: 256; Fat: 9 g; Saturated Fat: 2 g; Fiber: 8 g; Sodium: 75 mg; Protein: 19 g; Carbohydrates: 29 g
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
TURKEY, SPINACH AND APPLE WRAP
Recipe Yield: Makes two wraps, or 2 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
BAJA TURKEY CHILIRecipe Yield: Yield: 24 servings
Source: NDOP
View 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 mg; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
TOMATILLO TURKEY CHILI
Recipe Yield: Makes 6 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/tomatillo-turkey-chili.
Ingredients
1 Tbsp. canola oil
1 cup chopped onion
2 medium green bell peppers, seeded and chopped
1 large red, orange or yellow bell pepper, seeded and chopped
1 lb. lean ground turkey meat
4 cloves garlic, minced
1-2 fresh Fresno or jalapeno peppers, seeded and finely sliced
1 Tbsp. coriander
1 Tbsp. oregano
1 tsp. chili powder, or to taste
1 tsp. cumin
Salt and freshly ground black pepper
2 cups diced tomatillos or 2 (11 oz.) cans
1 cup frozen yellow corn
1 (15 oz.) can no salt added pinto beans, rinsed and drained
2 cups low-fat, reduced-sodium chicken broth
1/3 cup finely chopped cilantro
1/3 cup chopped green onions
Lime wedges for garnish
1/2 cup non-fat, plain, Greek yogurt, optional
Directions
Quick cooking directions
In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes. Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.
Add tomatillos, corn, beans and broth. Reduce heat, cover and simmer for a minimum of 20 minutes, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Slow cooking directions
In medium skillet, heat oil over medium-high heat. Saute onion and turkey until turkey almost cooked through, but still slightly pink, about 5 minutes.
In slow cooker, add turkey-onion mixture and remaining ingredients except cilantro, green onions, lime and yogurt. Stir until combined. Cook on low for 6 hours or on high for 4 hours, stirring occasionally.
Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.
Nutritional Information Per Serving: Calories: 256; Fat: 9 g; Saturated Fat: 2 g; Fiber: 8 g; Sodium: 75 mg; Protein: 19 g; Carbohydrates: 29 g
BUFFALO TURKEY TACOS
Recipe Yield: Makes 8 servings
Source: Jennie-O
View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
Friday, November 16, 2018
Friday Recipes
Here are six yummy recipes to help you through the weekend, including Mayo-Free Chicken Salad and Turkey and Sun-Dried Tomato Pesto Grill. Enjoy!
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
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/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
ICED MOCHA SHERBET
Recipe Yield: 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/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
HONEY-MUSTARD CHICKEN WINGS
Recipe Yield: Serves: 8 (16 drumettes). Serving Size: 2 drumettes
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/honey-mustard-chicken-wings
Ingredients
2 tablespoons spicy brown mustard or prepared mustard with horseradish
1 tablespoon plus 1 teaspoon honey
1/3 cup plain dry bread crumbs
1-1/2 pounds chicken wine drumettes (about 16 pieces)
1/4 teaspoon Hungarian paprika, preferably hot (optional)
Directions
Preheat the oven to 375 degrees F. Spray a cookie sheet with nonstick spray.
Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.
Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.
Nutritional Information Per Serving: Calories: 129; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Protein: 10 g; Carbohydrates: 6 g; Sugars: 3 g
Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
ICED MOCHA SHERBET
Recipe Yield: 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/iced-mocha-sherbet
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Protein: 8 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Milk, 1/2 Fruit
MAYO-FREE CHICKEN SALAD
Recipe Yield: Makes 4 servings.
New this online at https://diabeticgourmet.com/diabetic-recipes/mayo-free-chicken-salad
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 280 mg; Protein: 27 g; Carbohydrates: 6 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
Friday, October 26, 2018
Friday Recipes
Here are six yummy recipes to help you through the weekend, including Lemon Herb Chicken and Spinach and Sun-Dried Tomato Quesadillas. Enjoy!
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LEMON HERB CHICKEN
Recipe Yield: Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals.
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-herb-chicken.
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information Per Serving: Calories: 175; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Protein: 21 g; Carbohydrates: 1 g
Diabetic Exchanges: 3 Lean Meat, 2 Fat
SIMPLE VEGGIE SKEWERS
Source: The Complete Diabetes Prevention Plan
Recipe Yield: Yield: 12 appetizers
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas
Recipe Yield: Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g
Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
FROZEN BERRY ICE CREAM
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 8 servings. Serving size: 1/2 cup.
Ingredients
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces frozen unsweetened peaches, partially thawed
4 ounces frozen unsweetened blueberries, partially thawed
6 packets sugar substitute
2 teaspoons vanilla
2 cups sugar-free, low-fat vanilla ice cream
16 blueberries (optional)
4 small strawberries, halved (optional)
8 peach slices (optional)
Directions
Combine partially thawed strawberries, peaches, blueberries, sugar substitute, and vanilla in food processor. Process until coarsely chopped.
Add ice cream; process until well blended.
Serve immediately for semi-soft texture or freeze until ready to serve. (If frozen, let stand 10 minutes to soften slightly.) Garnish each serving with 2 blueberries for “eyes,” 1 strawberry half for “nose,” and 1 peach slice for “smile.”
Nutrition Facts Per Serving: Calories: 69 calories, Carbohydrates: 15 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 23 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch.
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
Wednesday, October 17, 2018
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Light Spinach Salad and Healthy Coleslaw. Enjoy!
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
LIGHT SPINACH SALAD
Recipe Yield: Yield: 2 servings
Source: Magic Menus for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/light-spinach-salad
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Fat: 15 g; Fiber: 5 g; Cholesterol: 422 mg; Protein: 28 g; Carbohydrates: 19 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
HEALTHY COLESLAW
Recipe Yield: Yield: 8 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.
Ingredients
Dressing:
1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey
Slaw:
1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants
Directions
In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.
Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g
Diabetic Exchanges: 1 Carbohydrate
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
Friday, September 28, 2018
Friday Recipes
Here are six recipes to help you through the weekend, including Ham and Pepper Frittata and Golden Peanut Butter Cookies. Enjoy!
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
GOLDEN PEANUT BUTTER COOKIES
Recipe Yield: Yield: 40 cookies; Serving size: 1 cookie
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/golden-peanut-butter-cookies
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Fat: 4 g; Saturated Fat: 0.7 g; Fiber: 0.9 g; Sodium: 82 mg; Protein: 2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
BEEF AND VEGETABLE LO MEIN
Recipe Yield: Yield: 4 servings Serving Size: 1/4 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-vegetable-lo-mein
Ingredients
1 package (12 ounces) fresh Chinese-style noodles
4 quarts boiling water
4 Chinese dried black, or shiitake, mushrooms
1 tablespoon sesame, or vegetable, oil
1 tablespoon finely chopped fresh gingerroot
3 cloves garlic, minced
12 ounces beef eye of round steak, fat trimmed, cut into 1/2-inch strips
2 cups broccoli florets
1 cup sliced carrots
1/3 cup water
2 tablespoons cornstarch
1 tablespoon black bean paste
2 teaspoons light soy sauce
Directions
Cook noodles in 4 quarts boiling water until tender, about 2 minutes; drain and reserve. Place dried mushrooms in bowl; pour hot water over to cover. Let stand until mushrooms are soft, about 15 minutes; drain. Slice mushrooms, discarding tough parts.
Heat oil in wok or skillet over medium-high heat until hot. Stir-fry mushrooms, gingerroot, and garlic 2 minutes. Add beef; stir-fry until beef is cooked, about 5 minutes. Remove from wok.
Add broccoli and carrots to work; stir-fry until vegetables are crisp-tender, 5 to 8 minutes. Remove from wok.
Combine 1/3 cup water, sherry, and cornstarch; add to wok and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Stir in black bean paste and soy sauce. Return beef and vegetable mixtures to wok; add noodles. Stir-fry over medium heat until hot through, 2 to 3 minutes.
Nutritional Information Per Serving: Calories: 300; Fat: 6 g; Sodium: 153 mg; Cholesterol: 41.2 mg; Protein: 22.1 g; Carbohydrates: 38 g
Diabetic Exchanges: 1 Vegetable, 2 Bread, 2-1/2 Meat
HAM AND PEPPER FRITTATA
Recipe Yield: Yield: 4 servings; Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/ham-and-pepper-frittata
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler). Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Protein: 28 g; Carbohydrates: 7 g
Diabetic Exchanges:4 Lean Meat, 1 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Recipe Yield: Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
CHICKEN AND BROCCOLI CASSEROLE
Recipe Yield: Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-casserole.
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Protein: 18 g; Carbohydrates: 26 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
GOLDEN PEANUT BUTTER COOKIES
Recipe Yield: Yield: 40 cookies; Serving size: 1 cookie
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/golden-peanut-butter-cookies
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Fat: 4 g; Saturated Fat: 0.7 g; Fiber: 0.9 g; Sodium: 82 mg; Protein: 2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
Wednesday, September 12, 2018
Wednesday Recipes
We're half-way through the work week; can the weekend be that far behind?
Here are six yummy recipes to help you through the day, including Asparagus Spears with Citrus-Ginger Dip and Old-Fashioned Baked Custard. Enjoy!
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
SPINACH AND ONION SOUP
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-onion-soup
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Fat: 6 g; Fiber: 3 g; Sodium: 1011 mg; Protein: 6 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
Here are six yummy recipes to help you through the day, including Asparagus Spears with Citrus-Ginger Dip and Old-Fashioned Baked Custard. Enjoy!
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g
Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
SPINACH AND ONION SOUP
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-onion-soup
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Fat: 6 g; Fiber: 3 g; Sodium: 1011 mg; Protein: 6 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
ASPARAGUS SPEARS WITH CITRUS-GINGER DIP
Recipe Yield: Yield: 8 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/asparagus-spears-with-citrus-ginger-dip
Ingredients
2 pounds asparagus
3/4 cup mayonnaise
3/4 cup sour cream
1 tablespoon vinegar
1 tablespoon orange juice
1 teaspoon grated orange zest
1 garlic clove, crushed
1 tablespoon Dijon-style mustard
1-1/2 tablespoons grated fresh ginger root
1 teaspoon soy sauce
1/2 teaspoon sugar
Salt and pepper, to taste
Directions
Snap tough ends off asparagus. Peel stalks, if desired.
In large skillet, bring about 1-inch of water to boiling. Add asparagus and simmer, uncovered, until barely tender, about 4-5 minutes.
Drain and dunk in ice water until cold; drain, cover and chill until serving.
Meanwhile, combine well all remaining ingredients in medium bowl.
Transfer to serving bowl, serve with asparagus spears or cover and chill until serving.
Nutritional Information Per Serving: Calories: 226; Fat: 22 g; Saturated Fat: 5 g; Fiber: 2 g; Sodium: 231 mg; Cholesterol: 22 mg; Protein: 4 g; Carbohydrates: 7 g
OLD-FASHIONED BAKED CUSTARD
Recipe Yield: Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/old-fashioned-baked-custard
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving: Calories: 82; Fat: 3 g; Sodium: 171 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 8 g; Sugars: 8 g
Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
Tuesday, August 14, 2018
What a Turkey!
For years, turkey was relegated to holiday tables, usually Thanksgiving. However, in recent years, it's become more of a go-to meal. Here are six yummy turkey recipes to help you through the day, including Turkey Burgers with Grilled Onions and Blue Cheese and Teriyaki Turkey Burgers. Enjoy!
TURKEY MEATLOAF
View 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 BURGERS WITH GRILLED ONIONS AND BLUE CHEESE
Yield: 4 servings.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
1 pound ground turkey breast meat*
4 cloves garlic, minced
2 teaspoons Worcestershire sauce (see note)
6 teaspoons extra-virgin olive oil, divided
1 teaspoon smoked paprika
1/4 teaspoon ground cumin
1/2 teaspoon black pepper, divided
1/2 teaspoon salt, divided
8 ounces thinly sliced onions
1 ounce crumbled blue cheese
Directions
Combine turkey, garlic, Worcestershire sauce, 2 teaspoons oil, paprika, cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper in medium bowl. Shape into 4 patties.
Heat 2 teaspoons oil in large nonstick skillet over medium-high heat, swirling to coat bottom of pan. Cook patties 4 minutes on each side or until no longer pink in center. Remove from heat and place on serving platter; cover to keep warm.
Add remaining 2 teaspoons oil to pan residue in skillet. Heat over medium-high heat and cook onions 4 minutes or until beginning to richly brown, stirring frequently. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Spoon onions over patties and top with cheese.
*Note: Ground turkey breast is made from white meat only, with no skin. It’s leaner than regular ground turkey, which is made from white and dark meat with some skin. Frozen ground turkey is usually all dark meat with skin, and is 15% fat, similar to ground sirloin.
**Note: Check the nutrition label on the Worcestershire sauce to be sure it’s gluten-free. Some varieties may contain gluten, while others are gluten-free.
Nutrition Facts Per Serving: Calories: 237 calories, Carbohydrates: 8 g, Protein: 28 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 60 mg, Sodium: 491 mg, Fiber: 1 g
Diabetic Exchanges:Exchanges per serving: 1 Vegetable, 4 Meat.
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
TURKEY, SPINACH AND APPLE WRAP
Recipe Yield: Makes two wraps, or 2 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
TURKEY MEATLOAF
View 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 BURGERS WITH GRILLED ONIONS AND BLUE CHEESE
Yield: 4 servings.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
1 pound ground turkey breast meat*
4 cloves garlic, minced
2 teaspoons Worcestershire sauce (see note)
6 teaspoons extra-virgin olive oil, divided
1 teaspoon smoked paprika
1/4 teaspoon ground cumin
1/2 teaspoon black pepper, divided
1/2 teaspoon salt, divided
8 ounces thinly sliced onions
1 ounce crumbled blue cheese
Directions
Combine turkey, garlic, Worcestershire sauce, 2 teaspoons oil, paprika, cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper in medium bowl. Shape into 4 patties.
Heat 2 teaspoons oil in large nonstick skillet over medium-high heat, swirling to coat bottom of pan. Cook patties 4 minutes on each side or until no longer pink in center. Remove from heat and place on serving platter; cover to keep warm.
Add remaining 2 teaspoons oil to pan residue in skillet. Heat over medium-high heat and cook onions 4 minutes or until beginning to richly brown, stirring frequently. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Spoon onions over patties and top with cheese.
*Note: Ground turkey breast is made from white meat only, with no skin. It’s leaner than regular ground turkey, which is made from white and dark meat with some skin. Frozen ground turkey is usually all dark meat with skin, and is 15% fat, similar to ground sirloin.
**Note: Check the nutrition label on the Worcestershire sauce to be sure it’s gluten-free. Some varieties may contain gluten, while others are gluten-free.
Nutrition Facts Per Serving: Calories: 237 calories, Carbohydrates: 8 g, Protein: 28 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 60 mg, Sodium: 491 mg, Fiber: 1 g
Diabetic Exchanges:Exchanges per serving: 1 Vegetable, 4 Meat.
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Recipe Yield: Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-sun-dried-tomato-pesto-grill.
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Protein: 28 g; Carbohydrates: 36 g
Diabetic Exchanges: 2 Bread, 3 Meat, 1 Fat
TURKEY, SPINACH AND APPLE WRAP
Recipe Yield: Makes two wraps, or 2 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
Wednesday, July 27, 2016
Wednesday Recipes
Enjoy!
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg;C holesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BARLEY WITH PEPPERS AND POTATOES
Yield: 6 servings
Serving Size: About 1/2 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml
Ingredients
3 large poblano chilies, sliced
1 medium onion, chopped
1 tablespoon olive oil or vegetable oil
12 ounces russet potatoes, unpeeled, cooked, cubed
2 cups cooked barley
2 tablespoons finely chopped cilantro leaves
1/2 teaspoon dried cumin
Salt and cayenne pepper, to taste
Directions
Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.
Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.
Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
SPICY ARTICHOKE DIP
Makes: 1 cup (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/598.shtml
Ingredients
One 14 ounce can artichoke hearts, drained
One 4-ounce can chopped green chiles, drained
2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon hot pepper sauce
Directions
Combine all the ingredients in a food processor or blender. Blend until almost smooth.
Heat the mixture in a medium saucepan for 5 minutes over low heat, or until hot, or bake in a small casserole at 350 degrees F. for 15 minutes. Serve warm.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 178 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
SLOPPY JOE STUFFED PEPPERS
This is from Diabetic Connect, and can be viewed online here. Makes 6 servings; 306 calories per serving.
Ingredients
1 pound ground beef
1 ounce onion, chopped, about 2 tablespoons
1 stalk celery, chopped
1 clove garlic, minced
1/2 cup tomato sauce
1 teaspoon granular Splenda
1 1/2 teaspoons white vinegar
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon mustard
1/2 teaspoon salt
1/8 teaspoon pepper
8 ounces cheddar cheese, shredded
3 green peppers, halved lengthwise
Directions
Brown the ground beef, onion, celery and garlic; drain the fat. Stir in all of the remaining ingredients except the cheese and green peppers. Simmer 10 minutes. Meanwhile, parboil the peppers in a little boiling water 3 minutes; drain. Place the peppers in a baking dish. Stir half of the cheese into the hamburger mixture; fill the peppers with the meat. Top with the remaining cheese. Bake at 350 degrees 15-20 minutes until hot and bubbly and the peppers are tender.
PENNE WITH GREENS AND CANNELLINI BEANS
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/713.shtml
Ingredients
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/732.shtml
Yield: 4 Servings
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg;C holesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BARLEY WITH PEPPERS AND POTATOES
Yield: 6 servings
Serving Size: About 1/2 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/490.shtml
Ingredients
3 large poblano chilies, sliced
1 medium onion, chopped
1 tablespoon olive oil or vegetable oil
12 ounces russet potatoes, unpeeled, cooked, cubed
2 cups cooked barley
2 tablespoons finely chopped cilantro leaves
1/2 teaspoon dried cumin
Salt and cayenne pepper, to taste
Directions
Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.
Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.
Nutritional Information Per Serving: Calories: 147; Protein: 2.7 g; Fat: 2.8 g; Sodium: 6 mg; Cholesterol: 0 mg; Carbohydrates: 29.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
SPICY ARTICHOKE DIP
Makes: 1 cup (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/598.shtml
Ingredients
One 14 ounce can artichoke hearts, drained
One 4-ounce can chopped green chiles, drained
2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon hot pepper sauce
Directions
Combine all the ingredients in a food processor or blender. Blend until almost smooth.
Heat the mixture in a medium saucepan for 5 minutes over low heat, or until hot, or bake in a small casserole at 350 degrees F. for 15 minutes. Serve warm.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 178 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
SLOPPY JOE STUFFED PEPPERS
This is from Diabetic Connect, and can be viewed online here. Makes 6 servings; 306 calories per serving.
Ingredients
1 pound ground beef
1 ounce onion, chopped, about 2 tablespoons
1 stalk celery, chopped
1 clove garlic, minced
1/2 cup tomato sauce
1 teaspoon granular Splenda
1 1/2 teaspoons white vinegar
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon mustard
1/2 teaspoon salt
1/8 teaspoon pepper
8 ounces cheddar cheese, shredded
3 green peppers, halved lengthwise
Directions
Brown the ground beef, onion, celery and garlic; drain the fat. Stir in all of the remaining ingredients except the cheese and green peppers. Simmer 10 minutes. Meanwhile, parboil the peppers in a little boiling water 3 minutes; drain. Place the peppers in a baking dish. Stir half of the cheese into the hamburger mixture; fill the peppers with the meat. Top with the remaining cheese. Bake at 350 degrees 15-20 minutes until hot and bubbly and the peppers are tender.
PENNE WITH GREENS AND CANNELLINI BEANS
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/713.shtml
Ingredients
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/732.shtml
Yield: 4 Servings
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving: Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat
Tuesday, September 8, 2015
Tuesday Recipes
Tuesday - which, after a three-day-weekend, feels more like a Monday. Here are six recipes to ease your way into another week. Enjoy!
EGG SALAD SANDWICH
Serving Size: 1/3 cup egg salad with 1 bread slice
Yield: 2 servings
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/735.shtml
Ingredients
2 hard-cooked large eggs, cooled under running water
1 tablespoon fat-free sour cream
2 teaspoons reduced-fat mayonnaise
1/4 teaspoon Dijon-style mustard
Pinch salt (optional)
1/4 cup finely chopped celery
2 slices reduced-fat whole-wheat bread
Paprika for garnish (optional)
Directions
Cut each egg in half. Carefully remove the yolks. Discard one yolk.
In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.
Spread the mixture on each slice of bread. Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.
Nutritional Information Per Serving: Calories: 148; Protein: 9 g; Fat: 7 g; Sodium: 296 mg; Cholesterol: 215 mg; Dietary Fiber: 3 g; Sugars: 4 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Medium-Fat Meat
SUGAR SNAP PEAS AND CARROTS
Additional Info: 2 g. dietary fiber
Find this recipe at: http://diabeticgourmet.com/recipes/html/371.shtml
Makes 4 servings.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 1 g; Sodium: 109 mg; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Online: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information (Per Serving): Calories: 96; Protein: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Fat: 1 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/732.shtml
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving; Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat
ITALIAN MEATBALL SOUP
Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/368.shtml
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Protein: 19 g; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Carbohydrates: 30.2 g; Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
BARBECUED LIMA BEANS
Yield: 3 cups (6 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/367.shtml
Ingredients
1-1/4 cups dried lima beans (1/4 pound)
1/2 onion, thinly sliced
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/2 teaspoon vinegar
2 tablespoons molasses
3 tablespoons chili sauce
Directions
Place the beans in a soup pot. Cover with water; boil 2 minutes. Remove from the heat, cover and let stand 1 hour.
Preheat the oven to 300 degrees F. Prepare a 1-1/2 quart casserole with non-stick pan spray.
Drain the beans, reserving 1 cup liquid. Combine the beans and the reserved liquid with the remaining ingredients and put in the casserole.
Cover and bake 1-3/4 hours. Uncover and bake 30 minutes longer, adding liquid if the beans seem dry.
Nutritional Information Per Serving: Calories: 157; Protein: 8 g; Sodium: 304 mg; Cholesterol: 0 mg; Carbohydrates: 31 g; Exchanges: 2 Starch/Bread
EGG SALAD SANDWICH
Serving Size: 1/3 cup egg salad with 1 bread slice
Yield: 2 servings
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/735.shtml
Ingredients
2 hard-cooked large eggs, cooled under running water
1 tablespoon fat-free sour cream
2 teaspoons reduced-fat mayonnaise
1/4 teaspoon Dijon-style mustard
Pinch salt (optional)
1/4 cup finely chopped celery
2 slices reduced-fat whole-wheat bread
Paprika for garnish (optional)
Directions
Cut each egg in half. Carefully remove the yolks. Discard one yolk.
In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.
Spread the mixture on each slice of bread. Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.
Nutritional Information Per Serving: Calories: 148; Protein: 9 g; Fat: 7 g; Sodium: 296 mg; Cholesterol: 215 mg; Dietary Fiber: 3 g; Sugars: 4 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Medium-Fat Meat
SUGAR SNAP PEAS AND CARROTS
Additional Info: 2 g. dietary fiber
Find this recipe at: http://diabeticgourmet.com/recipes/html/371.shtml
Makes 4 servings.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 1 g; Sodium: 109 mg; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Online: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information (Per Serving): Calories: 96; Protein: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Fat: 1 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/732.shtml
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving; Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat
ITALIAN MEATBALL SOUP
Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/368.shtml
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Protein: 19 g; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Carbohydrates: 30.2 g; Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
BARBECUED LIMA BEANS
Yield: 3 cups (6 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/367.shtml
Ingredients
1-1/4 cups dried lima beans (1/4 pound)
1/2 onion, thinly sliced
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/2 teaspoon vinegar
2 tablespoons molasses
3 tablespoons chili sauce
Directions
Place the beans in a soup pot. Cover with water; boil 2 minutes. Remove from the heat, cover and let stand 1 hour.
Preheat the oven to 300 degrees F. Prepare a 1-1/2 quart casserole with non-stick pan spray.
Drain the beans, reserving 1 cup liquid. Combine the beans and the reserved liquid with the remaining ingredients and put in the casserole.
Cover and bake 1-3/4 hours. Uncover and bake 30 minutes longer, adding liquid if the beans seem dry.
Nutritional Information Per Serving: Calories: 157; Protein: 8 g; Sodium: 304 mg; Cholesterol: 0 mg; Carbohydrates: 31 g; Exchanges: 2 Starch/Bread
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