It's Friday, the end of the work week (for many of us). Here are six yummy recipes to help you through the weekend, including Vegetable Stir-Fry and Beef Teriyaki. Enjoy!
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
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
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut
beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Showing posts with label Tuscan Chicken Breasts with Polenta. Show all posts
Showing posts with label Tuscan Chicken Breasts with Polenta. Show all posts
Friday, October 25, 2019
Friday, January 4, 2019
Friday Recipes
It's Friday, the end of the work week (for many of us). Here are six yummy recipes to help you through the weekend, including Vegetable Stir-Fry and Beef Teriyaki. Enjoy!
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
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
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
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
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Saturday, June 30, 2018
Saturday Recipes
Since Wednesday is the 4th of July, I'm posting today to give you a few extra recipes to try for the holiday, including Chocolate-Dipped Strawberries (yum!) and Tuscan Chicken Breasts with Polenta. Enjoy!
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=754
Online version: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
GOULASH SOUP
Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/243.shtml
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; Protein: 10 g; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Carbohydrates: 8.1 g; Exchanges: 1 Lean Meat, 1/2 Bread/Starch
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=772
Online version: http://diabeticgourmet.com/recipes/html/772.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F.
In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
ITALIAN-STYLE SWISS CHARD
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/245.shtml
Ingredients
3 pounds Swiss Chard (both red and green, or all of one color), rinsed and drained
2 tablespoons extra-virgin olive oil
1-1/2 tablespoons minced or pressed garlic
6 chopped anchovies
3 tablespoons balsamic vinegar
Salt and pepper
Directions
Trim stem ends of chard. Thinly slice stems crosswise up to base of leaves; set slices aside. Reserve a few whole leaves to line serving dish; coarsely chip remaining leaves.
In a 6-to 8 quart pan over medium high heat, stir oil, garlic, and anchovies until garlic is slightly softened, about 2 minutes. Add chard stems; stir until softened, about 2 minutes. Stir in chopped leaves (parts at a time if pan is full), cover, and cook until wiled, about 4 minutes. Mix in vinegar; season to taste with salt and pepper. Garnish a serving dish with reserved chard leaves; spoon greens alongside.
Nutritional Information Per Serving: Calories: 70; Protein: 3.8 g; Fat: 4.1 g; Sodium: 444 mg; Cholesterol: 1.7 mg; Carbohydrates: 6.6 g; Exchanges: 1 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=754
Online version: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
GOULASH SOUP
Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/243.shtml
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; Protein: 10 g; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Carbohydrates: 8.1 g; Exchanges: 1 Lean Meat, 1/2 Bread/Starch
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=772
Online version: http://diabeticgourmet.com/recipes/html/772.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F.
In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
ITALIAN-STYLE SWISS CHARD
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/245.shtml
Ingredients
3 pounds Swiss Chard (both red and green, or all of one color), rinsed and drained
2 tablespoons extra-virgin olive oil
1-1/2 tablespoons minced or pressed garlic
6 chopped anchovies
3 tablespoons balsamic vinegar
Salt and pepper
Directions
Trim stem ends of chard. Thinly slice stems crosswise up to base of leaves; set slices aside. Reserve a few whole leaves to line serving dish; coarsely chip remaining leaves.
In a 6-to 8 quart pan over medium high heat, stir oil, garlic, and anchovies until garlic is slightly softened, about 2 minutes. Add chard stems; stir until softened, about 2 minutes. Stir in chopped leaves (parts at a time if pan is full), cover, and cook until wiled, about 4 minutes. Mix in vinegar; season to taste with salt and pepper. Garnish a serving dish with reserved chard leaves; spoon greens alongside.
Nutritional Information Per Serving: Calories: 70; Protein: 3.8 g; Fat: 4.1 g; Sodium: 444 mg; Cholesterol: 1.7 mg; Carbohydrates: 6.6 g; Exchanges: 1 Vegetable, 1 Fat
Wednesday, June 6, 2018
Wednesday Recipes
Here we are, half-way through the week. If we made it this far, we can make it the rest of the way to the weekend!
Here are six yummy recipes to help you through the day (and the rest of the week), including Twice Baked Sweet Potatoes with Bacon and Chives (very yummy!) and Tuscan Chicken Breasts with Polenta. Enjoy!
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
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
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
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-scones
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 ° F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 ° F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
Here are six yummy recipes to help you through the day (and the rest of the week), including Twice Baked Sweet Potatoes with Bacon and Chives (very yummy!) and Tuscan Chicken Breasts with Polenta. Enjoy!
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
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
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
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-scones
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 ° F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 ° F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
Friday, May 25, 2018
Friday Recipes
It's Friday, the end of the work week (for many of us). Here are six yummy recipes to help you through the weekend, including Beef Teriyaki and Goulash Soup. Enjoy!
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
Friday, May 11, 2018
Friday Recipes
It's finally Friday. (Yay!) Here are six yummy recipes to help you through the weekend, including Vegetable Stir-Fry and Chocolate-Cherry Parfait. Enjoy!
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
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SPINACH SOUFFLE
Recipe Yield: Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-souffle.
Ingredients
1 small onion, minced
1 teaspoon margarine
3 tablespoons flour
1/2 teaspoon ground nutmeg
1/2 cup fat-free milk
1/2 cup reduced-sodium fat-free beef, or vegetable broth
2 egg yolks, lightly beaten
1 package (10-oz) frozen chopped spinach, thawed, well drained
Pinch white pepper
4 egg whites
Pinch cream of tartar
Directions
Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.
Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into souffle dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 118; Fat: 3.9 g; Sodium: 167 mg; Cholesterol: 107.1 mg; Protein: 9.7 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Vegetable, 1/2 Bread, 1 Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
EGGPLANT AND TOMATO CASSEROLE
Recipe Yield: Serves: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
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
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SPINACH SOUFFLE
Recipe Yield: Serves: 4
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Delicious Recipes for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-souffle.
Ingredients
1 small onion, minced
1 teaspoon margarine
3 tablespoons flour
1/2 teaspoon ground nutmeg
1/2 cup fat-free milk
1/2 cup reduced-sodium fat-free beef, or vegetable broth
2 egg yolks, lightly beaten
1 package (10-oz) frozen chopped spinach, thawed, well drained
Pinch white pepper
4 egg whites
Pinch cream of tartar
Directions
Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.
Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into souffle dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 118; Fat: 3.9 g; Sodium: 167 mg; Cholesterol: 107.1 mg; Protein: 9.7 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Vegetable, 1/2 Bread, 1 Meat
CHOCOLATE-CHERRY PARFAIT
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-parfait
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
EGGPLANT AND TOMATO CASSEROLE
Recipe Yield: Serves: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
Tuesday, May 1, 2018
Chicken
Here are six chicken recipes to help you through the day, including Chicken and Spinach Salad and Hot Chinese Chicken Salad. Enjoy!
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
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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
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
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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
HOT CHINESE CHICKEN SALAD
Recipe Yield: Servings: 6 (Serving = 1-1/3 Cup)
To view this online, click here.
Ingredients
8 ounces fresh or steamed Chinese egg noodles
1/4 cup 1/3-less-salt chicken broth
2 tablespoons reduced sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoons rice wine or dry sherry
1 teaspoon sugar substitute
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
1 clove garlic, minced
1-1/2 cups fresh pea pods, sliced diagonally
1 cup thinly sliced green or red bell pepper
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup thinly sliced red or green cabbage
2 green onions, thinly sliced
Directions
Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.
Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.
Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.
Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 353 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CRISPY CHICKEN
Recipe Yield: Servings: 4
Serving Size: 3 – 4 oz
Source: How to Cook for People with Diabetes
Book Title: How to Cook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g
Diabetic Exchanges: 1/2 Starch, 3 Lean Meat
Wednesday, April 25, 2018
Wednesday Recipes
Here are today's six recipes to help you through the day, including Chocolate Orange Bread Pudding and Spicy Thai Chicken. Enjoy!
APPLE CINNAMON MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-cinnamon-muffins
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Protein: 3 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
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.
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
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
APPLE CINNAMON MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-cinnamon-muffins
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Protein: 3 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
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.
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
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
Friday, April 20, 2018
Friday Recipes
It's Friday, the end of the work week (for many of us). Here are six yummy recipes to help you through the weekend, including Vegetable Stir-Fry and Beef Teriyaki. Enjoy!
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
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
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
SOUTHERN PECAN PIE
Recipe Yield: Servings: 10
View this online at https://diabeticgourmet.com/diabetic-recipes/southern-pecan-pie
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce.
Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth.
Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time.
Stir in the vanilla and coffee.
Pour mixture into pie shell.
Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Protein: 3 g; Carbohydrates: 28 grams
Diabetic Exchanges: 1 Bread, 1 Fruit, 2 Fat
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
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Friday, April 13, 2018
Friday Recipes
Today's six recipes include Blueberry Torte Dessert and Twice Baked Sweet Potatoes with Bacon and Chives. Enjoy!
CORN AND BLACK BEAN TAQUITOS
This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g
BLUEBERRY TORTE DESSERT
Servings: 6 (1 Serving = 1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert
Ingredients
3 eggs, separated
1 tbsp sugar
1/3 cup ground almonds
2-1/2 cup fresh blueberries
2 tsp cornstarch
1/2 cup whipping cream
1 tsp sugar substitute
1/2 cup vanilla yogurt
Directions
Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.
Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.
Remove from the pan and cool. Cut into small squares.
To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.
To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.
Nutritional Information Per Serving: Calories: 177; Fat: 10 g; Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Skim Milk; 2 Fat
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
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
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
CORN AND BLACK BEAN TAQUITOS
This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g
BLUEBERRY TORTE DESSERT
Servings: 6 (1 Serving = 1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert
Ingredients
3 eggs, separated
1 tbsp sugar
1/3 cup ground almonds
2-1/2 cup fresh blueberries
2 tsp cornstarch
1/2 cup whipping cream
1 tsp sugar substitute
1/2 cup vanilla yogurt
Directions
Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.
Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.
Remove from the pan and cool. Cut into small squares.
To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.
To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.
Nutritional Information Per Serving: Calories: 177; Fat: 10 g; Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Skim Milk; 2 Fat
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
TWICE BAKED SWEET POTATOES WITH BACON AND CHIVES
This recipe begins, “Serve these tasty, twice-baked sweet potatoes as a meal, side or appetizer.”
Servings: 8
http://www.diabeticconnect.com/diabetic-recipes/general/7336-twice-baked-sweet-potatoes-with-bacon-and-chives
Ingredients
4 sweet potatoes (medium, rinsed and scrubbed)
6 slices cooked bacon
1/4 cup sour cream
2 tbsps chopped fresh chives
1/2 cup shredded Monterey Jack cheese
Directions
Heat oven to 400 degrees F. Line a baking sheet with foil. Poke sweet potatoes all over with a fork, then place on prepared baking sheet. Bake sweet potatoes 1 hour until soft and baked through. Set aside until cool enough to handle.
Cut cooled sweet potatoes in half lengthwise, then use a spoon to scoop out pulp, leaving a 1/4-inch wall. Transfer pulp to a large bowl, and return sweet potato shells to baking sheet. Crumble 4 slices cooked bacon and add to bowl. Add sour cream and 1 tablespoon chopped chives. Stir to combine.
Spoon filling into shells. Sprinkle tops with shredded cheese. Bake at 400 degrees F 5 to 10 minutes until cheese is melted. Top with remaining 2 slices bacon, crumbled, and remaining 1 tablespoon chopped chives.
Nutritional Facts: Calories: 187; Total Fat: 12g; Saturated Fat: 5g; Sodium : 226mg; Carbohydrates: 14g; Fiber: 2g; Sugars: 3g; Protein: 6g
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
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
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