Many of us grew up thinking of turkey as strictly a holiday food. But really, it's more of an anytime meal. Here are six turkey recipes to help you through the day, including Italian Meatball Soup and Turkey London Broil. Enjoy!
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, click here.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
SKILLET STEW
View this at http://www.diabeticconnect.com/diabetic-recipes/general/3519-skillet-stew
Ingredients
12 oz. ground turkey
3/4 cup fresh chopped onion
1 1/2 cups fresh chopped celery
2 cups fresh mushroom slices
1 3/4 cups fat-free unsalted beef broth
5 oz. potatoes, Yukon Gold, cooked, sliced
10 3/4 oz. soup, tomato, creamy (such as Healthy Request)
1 tsp. dried parsley
1/4 tsp. black pepper
Directions
Brown meat in a skillet sprayed with butter-flavored cooking spray.
Stir in onion, celery, mushroom slices, and beef broth. Cook over medium heat for about 20 minutes, stirring occasionally.
Mix in potatoes, tomato soup, parsley flakes, and black pepper.
Lower the heat and simmer for 5 minutes, stirring often.
Nutritional Facts: Servings: 4; Calories: 232.2; Total Carbs: 16.7 g; Dietary Fiber: 2.5 g; Sugars: 5.6 g; Total Fat: 9.8 g; Saturated Fat: 2.7 g; Unsaturated Fat: 7.1 g; Potassium: 461.4 mg; Protein: 19.2 g; Sodium: 356.2 mg
Diabetic Exchanges: 1/2 Fat; 2 1/4 Meat; 1/4 Starch; 2 Vegetable; 2 1/2 Very Lean Meat
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241, Fat: 11 g, Sodium: 253 mg, Cholesterol: 40 mg; Protein: 17 g, Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
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; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
Showing posts with label Turkey-Vegetable Soup. Show all posts
Showing posts with label Turkey-Vegetable Soup. Show all posts
Thursday, May 3, 2018
Thursday, April 26, 2018
Soup's On!
Somehow, there's nothing quite like homemade soup to hit the spot. Here are six homemade soup recipes to help you through the day, including Vegetable-Chicken Noodle Soup and Chicken Gumbo Soup. Enjoy!
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
To view this online, click here.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
VEGETABLE-CHICKEN NOODLE SOUP
Recipe Yield: Servings: 6 (Serving = 1-1/2 cup)
To view this online, click here.
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g
Diabetic Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
Thursday, April 12, 2018
Thursday Recipes
Here are today's six recipes to help you through the day, including Chicken Jambalaya and Stuffed Peppers. Enjoy!
CRUMB TOPPED CHERRY PIE DESSERT
Source: Sweet Inspirations
Book Title: Sweet Inspirations
Recipe Yield: Servings: 12
View this online here.
Ingredients
Pastry for a one-crust pie
2 (1-lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
TORTELLINI EN BROCHETTE
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
Recipe Yield: 20 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
AFRICAN BEEF SPINACH STEW (SHOKO)
This recipe begins, “This spicy and hearty stew will hit the spot!”
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko
Ingredients
1 can tomatoes — undrained
1 whole hot chili peppers
2 large onions
1/4 cup chopped green bell pepper — capsicum
6 tbsp vegetable oil
2 lb beef steak — 1kg cut in cubes
1 cup water — or beef broth
1/4 tsp sugar
1/4 tsp salt
2 tsp cayenne pepper
1 1/2 tsp minced ginger
1 lb fresh spinach
Directions
Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.
Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.
Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.
Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.
Cover, lower the heat, and simmer for 2 hours.
Stir occasionally to keep from burning.
Meanwhile, soak the spinach in warm water for 15 minutes.
Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.
After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.
Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.
Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, click here.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Source: Sweet Inspirations
Book Title: Sweet Inspirations
Recipe Yield: Servings: 12
View this online here.
Ingredients
Pastry for a one-crust pie
2 (1-lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
TORTELLINI EN BROCHETTE
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
Recipe Yield: 20 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
AFRICAN BEEF SPINACH STEW (SHOKO)
This recipe begins, “This spicy and hearty stew will hit the spot!”
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko
Ingredients
1 can tomatoes — undrained
1 whole hot chili peppers
2 large onions
1/4 cup chopped green bell pepper — capsicum
6 tbsp vegetable oil
2 lb beef steak — 1kg cut in cubes
1 cup water — or beef broth
1/4 tsp sugar
1/4 tsp salt
2 tsp cayenne pepper
1 1/2 tsp minced ginger
1 lb fresh spinach
Directions
Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.
Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.
Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.
Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.
Cover, lower the heat, and simmer for 2 hours.
Stir occasionally to keep from burning.
Meanwhile, soak the spinach in warm water for 15 minutes.
Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.
After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.
Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.
Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, click here.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
Thursday, April 5, 2018
Soup
When it's cold out, is there anything better than homemade soup to warm you up? Here are six yummy soup recipes to help you through the day, including Turkey-Vegetable Soup and 30-Minute Minestrone with Barley. Enjoy!
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
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; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
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; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
Tuesday, March 20, 2018
Tuesday Recipes
Here are today's six recipes to help you through the day, including Crumb Topped Cherry Pie Dessert and Chicken Jambalaya. Enjoy!
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece
Ingredients
2 teaspoons olive oil
1 onion, chopped 2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
CRUMB TOPPED CHERRY PIE DESSERT
Source: Sweet Inspirations
Book Title: Sweet Inspirations
Recipe Yield: Servings: 12
View this online here.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece
Ingredients
2 teaspoons olive oil
1 onion, chopped 2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
CRUMB TOPPED CHERRY PIE DESSERT
Source: Sweet Inspirations
Book Title: Sweet Inspirations
Recipe Yield: Servings: 12
View this online here.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
BANANA-COCONUT BREAD
Recipe Yield: Servings: 14
View online at https://diabeticgourmet.com/diabetic-recipes/banana-coconut-bread
Ingredients
1-1/2 cup whole wheat flour, divided
1/2 tsp salt
1/2 cup coconut, unsweetened, shredded
1 cup mashed banana
2 tsp baking powder
3 tbsp vegetable oil
1/2 tsp baking soda
1 tbsp honey
Directions
Mix together 1-1/4 cups of flour, coconut, baking powder, baking soda and salt in a bowl.
Combine banana, oil and honey. Stir into flour mixture quickly (gently) until combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy.
Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4-inch loaf pan.
Bake at 350F about 45 minutes until toothpick inserted in center comes out clean.
Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing.
Nutritional Information Per Serving: Calories: 108; Fat: 4 g; Protein: 2 g; Carbohydrates: 16 g
Diabetic Exchanges: 1 Starch/bread, 1 Fat
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
Wednesday, March 14, 2018
Soup's On!
When I was growing up, it seemed that my mother would make a huge steaming pot of homemade soup at least once a month, then serve it out of an antique soup tureen. Maybe she needed an excuse to use the tureen, or use up left-overs, or simply fix something hot and filling. Either way, the thought of homemade soups bring back memories.
Here are six yummy diabetic-approved soup recipes that I'm sure my mother would have been proud to serve, including Calypso Beef Soup and Turkey-Vegetable Soup. Enjoy!
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
VIETNAMESE PHO
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes: This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
CALYPSO BEEF SOUP
This recipe begins, “Warm up with the taste of the Caribbean. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Recipe Yield: Makes 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/calypso-beef-soup
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Fat: 11 g; Saturated Fat: 6 g; Fiber: 4 g; Sodium: 327 mg; Cholesterol: 76 mg; Protein: 30 g; Carbohydrates: 22 g
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Here are six yummy diabetic-approved soup recipes that I'm sure my mother would have been proud to serve, including Calypso Beef Soup and Turkey-Vegetable Soup. Enjoy!
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
VIETNAMESE PHO
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes: This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
CALYPSO BEEF SOUP
This recipe begins, “Warm up with the taste of the Caribbean. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Recipe Yield: Makes 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/calypso-beef-soup
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Fat: 11 g; Saturated Fat: 6 g; Fiber: 4 g; Sodium: 327 mg; Cholesterol: 76 mg; Protein: 30 g; Carbohydrates: 22 g
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Monday, May 23, 2016
Monday Recipes
Here are today's six diabetic recipes to start off your week. Enjoy!
APPLE AND HONEY SCONES
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml
Ingredients
2 cups all purpose flour
1/4 tsp salt
2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2/3 cup toasted wheat germ
1/3 cup margarine
1-1/4 cups finely chopped apple
1/2 cup skim milk
1/4 cup honey Topping
1 tbsp toasted wheat germ
1/4 tsp ground cinnamon
1 tbsp sugar
Directions
Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.
Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
View online: http://diabeticgourmet.com/recipes/html/508.shtml
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat
TURKEY-VEGETABLE SOUP
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
APPLE AND HONEY SCONES
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml
Ingredients
2 cups all purpose flour
1/4 tsp salt
2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2/3 cup toasted wheat germ
1/3 cup margarine
1-1/4 cups finely chopped apple
1/2 cup skim milk
1/4 cup honey Topping
1 tbsp toasted wheat germ
1/4 tsp ground cinnamon
1 tbsp sugar
Directions
Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.
Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
View online: http://diabeticgourmet.com/recipes/html/508.shtml
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat
TURKEY-VEGETABLE SOUP
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
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